Monday, August 13

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By completing the "30 min strength" class and the regular WOD is the Comp Squad Work for today, just add in weighted sit-ups as listed below. So your total work for today will be…

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
3×20
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.

Comments

  1. Jesse Prescott says:

    I did the press at 145 lbs. for all the sets. The sit ups I completed with 2 1 pood kettle bells. I have yet to perform the front squats but it’s only a matter of time.

  2. lray.cff@gmail.com says:

    Front Squats 135×5, 140×4, 140×3, 145×2, 145x1F, 135×3 (I do not have a functioning ass!!)
    Shoulder Press 55×5, 65×4, 75×3, 85×2, 85×1. (shoulder pain holding me back)
    Situps 3 sets if 20 w 2 24# KB’s

  3. Press – 65# for all sets
    Front Squats – Unable to do weighted squats
    Sit-Ups – 3×20. No weight, 1/2 ROM

  4. Front Squats: 165-175-180-180-180
    Press: 75-85-95-100-105
    Sit-ups: 25# DB

  5. On 8/13/2012
    Front Squats
    135#x5 145#x4 155#x3 165#x2 175#x1

  6. On 8/16/12
    Shoulder Press: 88- 90- 93- 95- 100
    Front Squat: 153- 160 – 170- 183 – 187
    Situps tomorrow

  7. Katie Lowe says:

    8/13
    Front Squat
    125-125-130-135-145
    Weighted Situps 3×20 (26#)

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