10 March 09
Tuesday
WOD
5 Rounds
Bench Press (bodyweight)
Knees to Elbow
Scoring: As many reps as possible for each movement. Rest two minutes between movements and 2 minutes between rounds. Total amount of reps between the two movements is your score.
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- 01 April 09WednesdayWODBack Squat (find your 1 rep...
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9 comments:
Mike,
Question for you? If you can't do your bodyweight as a single rep, what is the ideal weight to strive for? I.E., you can do 3-5 reps at 75%(or whatever % BW). Is there a rep range that you want to try and hit on the BP.
Jp
Hound 119 - BW 165#.
Starting to worry about Gina W. and Wabbit. Could you two at least respond on the blog so we'll know you're ok.
H.
No worries, Hound--but this is Adult Camp week, aka, The Current Bane of My Existence. This means I have an average of 10 lessons to teach a day, plus riding my horses and feeding the horses at my barn this week, so I'm starting super early and finishing late and am contemplating poking my eyes with rusty nails a little. It will all be over on Friday, though...anyway, I don't start as early tomorrow, so I might sneak in at 7.
See everyone soon,
W
P.S. Good job on the Muscle Up, Hound. Why don't you aim for skin the cat next? I will put all hard feelings aside and try to help coach you if you'd like...(I do wish we had an evil emoticon available for insertion here!)
I used the NFL combine weight of 225# and I managed to keep all reps over 15, with the first set knocking out 26. My total score was 205. This was definately a fun workout.
Ron
Make that money Wabbit. And, I'd recomend laying off the nails.
Very impressive Ron.
H.
Hey, Hound...I'm still here. I've been dealing with some issues in the a.m. this week (car was broken into on the wknd), but I've made it in the evenings.
Andrea motivated me yesterday. Thank you! Moved up from the blue band to the floss on pull ups (finally!)...have a nice blister to prove it! I also managed to beat Ron with a time of 7:53...but I used the "girl" tire, so maybe that didn't really count (but I think so!). Hee, hee! Nice job today, Ron! :)
Gina
JP, the goal for this workout is muscular endurance. So I would find a weight in my 10-20 rep range. Also, if bench pressing your bodyweight is a challenge, you will probably want to do some specific work for about 6 months to getting going in the right direction. Rippetoe's linear progression program would be a great place to start.
MP
Sorry to here about your car Gina. Good job on moving to the "floss". You'll be weened off the bands alltogether in no time.
H.
Hound,
I CAN do 4 real pull ups w/o kipping, but my hands can't take much more, so....floss, it is.
Sounds like you're going to have to describe or demonstrate "skin the cat" next. You do have a way with words, you know. :)
Planning on seeing you in the a.m., but I bet my blister's gonna bust w/the wkout...not pretty, man.
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