We got a lot of work done Thursday! Check out the master results board at the end of the post!
Warm-Up: Jeremy + Sit-ups
21-15-9 reps for time of:
PVC Overhead Squats
Workout: Back Squats
Game plan was simple: work up to bodyweight for the gents or 2/3s bodyweight for the ladies and get as many reps done for three sets. We started off with a few warm-ups sets using lighter weight before hitting the heavier weights. Ideally each person had 4 minutes of rest before each attempt.
For the little discussion Tom mentioned about the bar placement during a back squat, look here.
With 13 people in class this portion took up most of the hour, but you know we couldn’t end without a Finisher.
Finisher: A Twisted Push-up/Sit-up Ladder
Starting with 1 push-up and 2 sit-ups, go up the ladder and complete as many push-ups and sit-ups in 5 minutes. The ladder works like this:
1 push-up, 2 sit-ups
2 push-ups, 4 sit-ups
3 push-ups, 6 sit-ups
4 push-ups, 8 sit-ups
Etc etc etc.
And since it’s a little sloppy, please post your loads and results to comments.
Before I forget!
Jeremy + sit-ups: 6:06 minutes
Back Squat @ 125# – 20/15/20 reps
Push-up/Sit-up Ladder: stopped at 8 push-ups/16 sit-ups
I really enjoyed class last night! May be my heavy lifting bias talking. Also, I gotta thank Karen for pushing me during the squats!! Don’t think I would have gotten as nearly as many reps as I did without that extra push!
I was impressed with the strong efforts put in. Always nice to have Karen in class to add a boost of testosterone.
I did this workout today: back squat 225×35, 10, 12. First set probably ruined me for the weekend.
Bah, you beat my total by 2 reps!