24 January 2012
Tuesday
WOD
5-3-1 Wendler Shoulder Press
If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.
THEN…..
16 Rounds of Tabata Push-Ups and Squats
_______________
“You have to expect things of yourself before you can do them.”
Michael Jordan
_______________
Tue: WOD Level III – 15 squats/10 push ups.
Finished my last fundamentals class.
3 rounds:
12-9-6
Wallball 12lbs
Push press 10lbs
200,150,100 meter row
(6:03)
Start my workouts on Thursday!!!! Thanks Mallee and Greg!!!!!
@Rhoda Hoffman
Tied with Rhoda!
Level 3 – 16 squats & 10 push ups
Is that 16 rounds of both movements, or 8 of each?
D- Level 3, 13/12, and got my 1RM @ 120#
Level 3 got 15 squats and 10 pushups man tabata really are sneaky.
Mike, 8 of each.
16 & 9.
Ended up with 17 squats that I held from the start and 9 pushups I was at 11 until the last 2 rounds
6 push-ups and 15 squats
Level 2 but did 16 rounds. Got 11 squats and 8 push ups on the knees.