Thursday June 23,2011
Max Effort Bench Press:
Buy in: Catalyst Standard Warm Up with Pec Mobilization and Pass Throughs
Workout:
Floor Pin Press:
8 reps at 60%
5 reps at 80%
3 reps at 90%
3 reps at 95%
3 reps going for your max 3
Bent Over Row: 4 sets at 12-15 reps
Incline Bench Press: 3 sets at 8 reps
Barbell Pull Over: 4 sets of 12-14 reps (Form Note: Make sure arms stay bent or this movement can hurt your shoulder blades)
Grip work: Bottoms Up Presses (As many as you can do x 4)
Cast Out: Tabata rows! (20 seconds of rowing, 10 seconds rest) 8 rounds
Homework:
Max Effort Work by Jim Wendler (Note, we work up to a 3RM )
Kat's Numbers:
ReplyDeleteFloor Press:
8 at 55lbs
5 at 65lbs
3 at 85lbs
3 at 95lbs
3 at 110lbs
Barbell Bent Over Row: 55lbs
Incline Bench Press: 65lbs
Barbell Pull-Over: 35lbs, 15 x 20 x 3 (I changed to focus on form for this exercise, it was hard on my shoulder blades)