Warmup - At a comfortable pace:
Air Squat - 2 sets x 15 reps
Unweighted BB Back Squat - 15 reps
BB Back Squat - 15 reps (no pause, 40% of 1RM)
#1 BB Back Squat 6 sets x 1 rep
We are going for a 1RM here. Start with a weight you can easily manage and then
add weight each set. Do as many warmup sets as you like before you start the
6 singles. We will post our results.
#2 BB Bench Press 6 sets x 1 rep
We are going for a 1RM here. Just like the back squat, start with a weight you can
easily manage and then add weight each set. Do as many warmup sets as you like
before you start the 6 singles. We will post our results.
#3 Double Under 3 sets x 25 reps
The idea is to complete each set of double unders unbroken (without any missed reps).
If you miss any reps during a set, there is a 10 burpee penalty. So, for
example, if you miss on your 17th rep, do the remaining double unders, then
immediately do 10 burpees. Rest between sets.
#4 Hand Release Pushup 5-10-15-20-25 reps
Goblet Squat 25-20-15-10-5 reps
This is continuous work. Do 5 pushups, then 25 goblet squats, then 10 pushups,
then 20 goblet squats, etc.
Results for the 1RM Back Squat and Bench Press:
Don Starr - Back Squat - 210 lbs, Bench Press - 215 lbs
Hector Valdovino - Back Squat - 215 lbs, Bench Press - 230 lbs
Scott Johnson - Back Squat - 300 lbs, Bench Press - 255 lbs
Rob Tijerina - Back Squat - 285 lbs, Bench Press - 270 lbs
Jason Bryant - Back Squat - 335 lbs, Bench Press - 280 lbs
Cavason Sutton - Back Squat - 300 lbs, Bench Press - 230 lbs
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