July 16th, 2012

Workout of the Day

A.  In six sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.

B.  In six sets or fewer, build to a 1-RM Weighted Pull-Up

Weighted Pull-Ups

C.  Back Squat x Max reps @ 85% of today’s 1-RM

* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D.  Five sets for max reps of:

Strict Handstand Push-Ups x Max reps @ 1010

(if you break tempo, you terminate the set – no resting at either the top or bottom)

Rest exactly 60 seconds

Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.

A. 380 lbs.

5 lb. PR. I was hoping for more, but I was not feeling strong on these today

B. Strict pullup w/119 lbs. (14 lb. PR)

C. 5 reps w/325 lbs. (85% of 380)

D. 5/4/4/3/2