If you are serious about results, get serious about keeping up with where you are today so that you know where you are going tomorrow and the next day. One of the easiest things you can do to help yourself out is get a fitness journal and record and document all your workouts (score, scales, loads, reps, percentages). It WILL make you fitter, faster and stronger.
Tuesdays Schedule: 6am/8am/530pm WOD …. Open Gym 9am
Strength
Back Squat (5-5-5-5-5-5)
2 Sets
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
Metcon (Time)
21-18-15-12-9
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)
Strength
Back Squat (5-5-5-5-5-5)
2 Sets
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
Metcon (Time)
21-18-15-12-9
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)
Strength
Back Squat (5-5-5-5-5-5)
2 Sets
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
5 @ 40%
5 @ 50%
5 @ 60%+
*Work through percentages twice – work up to 60% and then go back to 40%
*Record heaviest set to score
Metcon (Time)
21-18-15-12-9
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)
Pull Ups or Scale (lat pulls on barbell on rig or ring rows)
HSPU or Scaled HSPU (knees on box or V formation)