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Sunday, July 22, 2012

Monday 7.23.12

Learn and play new sports like Med Ball Body Surfing.
1.  Front Squat
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.


2.  Press
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.


3.  Weighted Sit up
3x20
Anchor your feet and place a dumbbell or double kettlebells high on your chest.  Be sure not to let the weight slide down your chest as you sit up.  

Maya, 12 years old, cleaning 115#...
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14 comments:

  1. UnknownJuly 22, 2012 at 7:59 PM

    What is the recommended rest between efforts and each different movement

    ReplyDelete
  2. DanJuly 22, 2012 at 9:03 PM

    Ben. For Getting ha-uge will you be posting regularly still with WODs and examples or will it be a quite few months to make up our own ideas? Are these WODs your posting now just taking us up to August? Cheers.

    ReplyDelete
    Replies
    1. UnknownJuly 23, 2012 at 4:49 AM

      I will still be posting daily workouts. I just wanted to provide the templete to give everyone a better understanding of what we are doing.

      We start the "ha-uge" program next monday.

      Delete
  3. Mike McDJuly 23, 2012 at 9:11 AM

    FS: 255#
    Press: 135#
    Weighted SU: 3*20 w/ 80# DB

    ReplyDelete
  4. Derek MohamedJuly 23, 2012 at 9:59 AM

    -FS - 305
    -no presses. giving shoulders a break from going overhead for a few weeks and focusing on mobility.
    did weighted pullups instead. 5, 4 @70, 3 @ 90, 2 @ 103, failed at 153, 143.
    -5 rounds NFT - run 200, 10 ghd, 10 back ext. testing achilles. first time running since tweaking it a few weeks ago.
    -10 mins airdyne cooldown
    -shoulder mobility tonight

    ReplyDelete
  5. UnknownJuly 23, 2012 at 10:01 AM

    M/19/158lbs
    Front Squat could have went heavier on first 5
    5 x 265
    4 x 275
    3 x 290
    2 x 295
    1 x 305
    Strict Press
    5 x 135
    4 x 140
    3 x 145
    2 x 155
    1 x 170F, 170F, 165F, 160F...burnt out got too ambitious same deal first 5 were chosen too light
    100# Dumbbell for sit-ups

    ReplyDelete
  6. MelJuly 23, 2012 at 12:35 PM

    Front Squat
    5 - 175
    4 - 180
    3 - 195
    2 - 205
    1 - 215 Fail

    Press
    5 - 95
    4 - 100
    3 - 105
    2 - 110
    1 - 113 (PR)

    Sit ups - 80# DB

    ReplyDelete
  7. Derek MohamedJuly 23, 2012 at 3:32 PM

    fs-305 across
    no presses, resting shoulders for a few weeks

    ReplyDelete
  8. RyanJuly 23, 2012 at 4:36 PM

    m/32/167lbs
    FS
    210x5
    215x4
    220x3
    225x2
    230x1

    Press
    120x5
    120x4
    120x3
    125x2
    135x1

    Situps
    3x20@35# time to get some bigger dumbbells and stock the fridge

    ReplyDelete
  9. Derek MohamedJuly 23, 2012 at 5:28 PM

    FS 305 across
    no presses. resting shoulders for a few weeks and focusing on mobility
    did ghds and back extensions instead of weighted situps

    ReplyDelete
  10. Mark LeeJuly 23, 2012 at 6:51 PM

    Good having you guys on the Cape today! Nice clean Maya!

    ReplyDelete
  11. Cheryl NassoJuly 23, 2012 at 6:52 PM

    Front squats 180x5, 185x4,195x3, 200x2,200x1
    Shoulder press 90x5, 95x4, 100x3,100x2, 105x1

    Weighted Sit ups 2x20'w/ 55# DB , 1x20 with 2 35# kbs! That was hard ! But 55# was too light ... And we have nothing over a 55# DB ... Guess I could have used one 70# kb but 2 35# seemed easier to balance and hold lol

    Good session... Definitely felt strong today

    ReplyDelete