Wednesday, 23 Feb, 2011
Posted by Mandee on February 22nd, 2011
32 responses
Warm-up-
3 x 20 reverse hyperextensions
Workout-
Shoulder press:
1-1-1-1-1-1-1
Post loads to comments
Cool-down:
10 minute squat test
GOHEAVY workout-
Deficit Deadlifts from a 6" box:
1-1-1-1-1-1-1
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32 responses to "Wednesday, 23 Feb, 2011"
February 22, 2011 at 12:23 pm
It's the "workout Wednesday" addition of his show, and it is sure to be entertaining.
February 22, 2011 at 1:57 pm
February 22, 2011 at 2:52 pm
Glad to see you back :)
February 22, 2011 at 4:52 pm
February 22, 2011 at 11:17 pm
February 23, 2011 at 12:33 am
February 23, 2011 at 1:20 am
Listening to Russell on Cole's show right now...
February 23, 2011 at 2:08 am
Welcome back Kristi! Great job yesterday!
Loved the radio show this morning!
February 23, 2011 at 2:36 am
February 23, 2011 at 2:41 am
112(3)-120(3)-126(4)-135-140-145(XX)
126 was max reps at that weight, so I feel like I could have done more later if I hadn't maxed then. Regardless, 140 ties my previous PR.
February 23, 2011 at 2:44 am
February 23, 2011 at 3:21 am
February 23, 2011 at 3:23 am
February 23, 2011 at 3:41 am
February 23, 2011 at 3:57 am
February 23, 2011 at 3:59 am
February 23, 2011 at 5:07 am
February 23, 2011 at 5:31 am
February 23, 2011 at 5:46 am
190 was a PR and it felt like it was a Marathon lift...
February 23, 2011 at 6:04 am
Nice testimate to CF too, since as you said, you haven't been doing any shoulder specific work since you started, and yet you still hit a PR over your globo days.
February 23, 2011 at 6:50 am
February 23, 2011 at 7:04 am
February 23, 2011 at 7:28 am
February 23, 2011 at 7:42 am
February 23, 2011 at 8:55 am
If your going to incorporate the 5/3/1 template into a CF Strength Day, don't go for the rep max on the last set. In other words, on your 126(4), I'd have just done the 3 reps and racked it. Then, do heavy singles.
Today was my 3's day also. I'll post it below.
February 23, 2011 at 8:58 am
February 23, 2011 at 9:13 am
115(3)-135(3)-150(3)
Singles: 155-165-175-185-190(PR)
Then:
One of Barry's chipper WODs from Iraq
"Dimes and Quarters" Rx'd 21:31
1 island run
10 DL 135#
25 WBS 20#
1 island run
10 PC 135#
25 KBS 1.5 pd
1 island run
10 PP 135#
25 Box Jumps 20"
1 island run
10 FS 135#
25 Pull ups
1 island run
10 BS 135#
25 Burpees
February 23, 2011 at 12:02 pm
Thanks for tuning in today. Show is 6-10am weekdays on 97.7fm
Online at 977thezone.com
Hope I picked a few new listeners!
February 23, 2011 at 12:15 pm
I have been stuck here forever.
February 23, 2011 at 12:47 pm
February 23, 2011 at 12:50 pm
February 23, 2011 at 2:55 pm