14 March 2013 – STRENGTH – Floor Press 3’s
Workout of the Day
MAIN EVENT:
1A) Floor Press (3’s week)
[All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you’re working off of a 185 1-RM Max, all of your set weights will be based off of 90% of 185 (which works out to 165). Your first set weight is 40% of 165, your second set weight is 50% of 165, and so on]
Set 1 – 40% x 5 Reps
Set 2 – 50% x 5
Set 3 – 60% x 3
Set 4 – 70% x 3
Set 5 – 80% x 3
Set 6 – 90% x 3+ (3 reps is your goal. Anything after 3 reps is bonus/fun. Stop 1-2 reps short of failure)
1B) Mixed Grip Pulling (get creative) 6 x Max Reps
ASSISTANCE:
2A) Overhead Press 5 x 10 (use 75% of your 1-RM)
2B) Ring Rows 5 x Max Reps @ 30X1
Get as horizontal as possible, putting your feet on plyo-boxes if necessary
3) Tricep Band Pressdowns x 100 reps in the “just-get-it-done” style of lifting
2013 03 13