Blog Search

5 January 2012 – STRENGTH – Press 1’s

By: 0

STRENGTH Workout of the Day

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MAIN EVENT:

 

***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS

 

 

1A) Press (1’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 – 75% x 5

Set 5 – 85% x 3

Set 6 – 95% x 1+ (1 rep is your goal.  Anything after 1 rep is bonus/fun.  Stop 1-2 reps short of failure)

 

1B) Mixed Grip Puling 6 x Max Reps

(Change grip on every set.  One set pronated, one set supinated, one set mixed grip, one set towel pull-ups, one set Fat Gripz pull-ups and so on.  Mix it up.  Get creative.  Have fun with it.  Just get your chin over the bar.  NO KIPPING)

 

 

ASSISTANCE:

 

 

2A) Floor Press 4 x 10 Reps

– Lower the bar with control, both arms touch the floor, hold for a count, explode up!  No touch and go floor pressing.

 

2B) Barbell Rows 4 x 10 Reps

 

 

3A) BPA’s (Band Pull Aparts) x 100 w/purple band

Split the rep count up however you want (4×25, 5×20, 10×10, 1×50, 37, 13) just get it done.  Get as many as you can in one sitting and remember what you get for next week.  Try to beat that number in the upcoming weeks.

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *