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)
Compare to:11/18/11
Friday, January 27, 2012
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8am
ReplyDeleteJane-8k/ 2(20#)/ 20#
Kathy- 16k/ 2(12k)/ 30#
Doug- 16k/ 28k/ 37.5#
Mike- 12k/ 2(12k)/ 20k
Chaseedaw- 16k/ 36k/ 16k
Victor- 24k/ 2(24k)/ 24k
Dave- 20k/ 2(20k)/ 16k
Jay- 12k/ 2(20k)/ 16k
Karen M.- 20#/ 16k/ 20#
9am
ReplyDeleteLinda- 16k/ 2(16k)/ 27.5#
Amy- 46.5#/ 2(16k)/ 30#
Mark- 24k/ 2(24k)/ 20k
Leslie B- 16k/ 20k/ 27.5#
Jaime- 20k/ 2(20k)/ 16k
Whitney- 16k/ 2(16k)/ 12k
10am
ReplyDeleteErin- 25#/ 20k/ 25#
Zaire- 20#/ 35#/ 20#
Gretchen- 10#/ 20k/ 20#
Mary- 10#/ 30#/ 15#
Lina- 27.5#/ 16k/ 27.5#
Neal- 37.5#/ 40k/ 16k
Pat- 28k/ 36k/ 28k