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"You are capable of 20X's more then you think you are."

Mark Divine

Monday: May 3, 2010 "Bench Press / Push-up, Pull-up Ladder"

Bench Press / Push-up, Pull-up Ladder

Strength:

Bench Press (Cycle 1)

  • Set #1 is 5 reps at 65% of your "working" one rep max.
  • Set #2 is 5 reps at 75% of your "working" one rep max.
  • Set #3 is 5 reps (or more) at 85% of your "working" one rep max.

Conditioning:

  • Push-up Ladder
  • Pull-up Ladder

Ladder: With a continuously running clock do a Push-up every min on the min increasing by 1 each min. Example: 1st min do 1 Push-up then rest until the start of the next min - at the start of the 2nd min do 2 Push-ups and again rest until the start of the next min - at the start of the 3rd min do 3 Push-ups.  Keep this up until you can not complete the number of Push-ups needed for that round in a min.  So if you had 12 Push-ups to do on the 12th min and you only complete 10 Push-ups by the start of the 13th min, you failed at 12 rounds and completed 11 rounds.

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up


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Abdominals Workouts

ABS-Thursday: April 17, 2014

#1.  1 to 10 to 1 by 1's

  • Crunches
  • Sit-ups (unanchored)

Example: 1 Crunche 1 Sit-up, 2 Crunches 2 Sit-ups, 3 Crunches 3 Sit-ups, 4 Crunches 4 Sit-ups . . keep going up to 10 then back down to 1

#2.  50 Bicycle Crunches (2 count)


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