6/24/13 – Monday

Written by Joey Tudela. Posted in Fitness

CANCELLED CLASSES FOR THIS WEEK:      6 & 7:30 AM MONDAY (6/24/13), 6 AM WEDNESDAY (6/26/13) & 6 AM FRIDAY (6/28/13). WE APOLOGIZE FOR THE INCONVENIENCE THIS MAY CAUSE.

7:30 AM SATURDAY (6/29/13) CLASS WILL BE MOVED TO 6 AM THIS WEEK…JUST FOR THIS WEEK. THANK YOU FOR YOUR UNDERSTANDING.

MDUSA GYM

WOD

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

B.
Five sets for times of:
Wall Ball x 15 reps
Pull-Ups x 15 reps
Rest 60 seconds

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

TESTING WEEK
A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. 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.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

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