Workouts
3.8.10 Workout 2
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
2x10 Deadlift
2x10 DB Push Press
2x5 Pull-ups
2x10 Ring Push-ups
Workout
250m Row (<1:00 pace) +
Deadlift @ BW (max reps)
Rest plenty
Then:
250m Row +
DB Push Press (max reps)
Rest plenty
Then:
250m Row +
Pull-ups (max reps)
Rest plenty
Then:
250m Row +
Ring Push-ups @ 18" box (max reps)
2 rounds
Rest 5 minutes
Then (if there's anything left):
3x20 (10 each way) BB Russian Twists
Then:
Cool Down
RESULTS
Rob:
Row - (:52, :52, :52, :53, :54, :53)
DB Push Press - DND
Deadlift - @ 135# = (12/20)
Ring Push-up - 21/22
Pull-ups - 15/11
Jamie:
Row - (:47, :48, :49, :50, :48, :49)
DB Push Press - DND
Deadlift - @ 135# = (12/13)
Ring Push-up - 16/19
Pull-ups - 9/8
Sean:
Row - (:56, :57, 1:10, 1:00, 1:04, :55)
DB Push Press - DND
Deadlift - @ 95# = (22/18)
Ring Push-up - 20/18
Pull-ups - 10/12
Beau:
Row - (:50, :52, :54, :56, :58, :59)
DB Push Press - DND
Deadlift - @ 135# = (15/25)
Ring Push-up - 25/25
Pull-ups - 10/10
Jordan:
Row - (:48, :49, :49, :49, :50, :52)
DB Push Press - @ 2x35# = 30/20
Deadlift - DND
Ring Push-up - 25/26
Pull-ups - 9/8
Wiley:
Row - (:49, :49, :50, :53, :53, :55, :51)
DB Push Press - @ 2x20# = 26/25
Deadlift - @ 135# = 23/24
Ring Push-up - 26/27
Pull-ups - DND
Chris White:
Row - (:44, :46, :44, :45, :47, :48)
DB Push Press - @ 2x45# = 25/30
Deadlift - @ 185# = 26/21
Ring Push-up - 27/27
Pull-ups - 20/21
Jarad Bowens:
Row - (:47, :52, :46, :51, :52, :50)
DB Push Press - @ 2x30# = 16/12
Deadlift - @ 95# = 12/10
Ring Push-up - 8/9
Pull-ups - 5/5
Dave K.
Row - (:42, :58 :58, Bonk!! DNF)
DB Push Press - @ 2x45# = 16/X
Deadlift - @ 185# = 20/X
Ring Push-up - DND
Pull-ups - 4/X
COMMENTARY:
Posted on March 8, 2010
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