Saturday, September 10, 2011

WOD-Max Effort 2

 WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

3 comments:

  1. 8am

    Tony - TGU = 24k
    FS = 40k
    OHP = 58#

    Julie - TGU = 8k
    FS = 20#
    OHP = 8k

    Kathy - TGU = 15#
    FS = 12k
    OHP = 8k

    Dave - TGU = 37.5#
    FS = 32k
    OHP = 30#

    Craig - TGU = 8k
    FS = 32k (only 3 reps)
    OHP = 20k

    ReplyDelete
  2. 9am

    Amy - TGU = 37.5#
    FS = 24k
    OHP = 20k (replaced with 1 arm jerk)

    John - TGU = 58#
    FS = 40k
    OHP = 20k

    Gabe - TGU = 16k
    FS = 40k
    OHP = 49#

    Fritz - TGU = 58#
    FS = 40k
    OHP = 16k

    Lina - TGU = 12k
    FS = 16k
    OHP = 12k

    Leslie C - TGU = 10#
    FS = 25#
    OHP = 8k

    ReplyDelete
  3. 10am

    Karen - TGU = 15# (half getup)
    FS = 25#
    OHP = 15#

    Mary - TGU = 15# (half getup)
    FS = 30#
    OHP = 15#

    Marianne - TGU = 20#
    FS = 16k
    OHP = 20#

    Jake - TGU = 35#
    FS = 44k
    OHP = 24k

    ReplyDelete