10/05/2020
Announcements
Shoulder Press (Testing Week!)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. Juggernaut- 50%x5, 60%x3, 70%x2, 75%x10+ (10 rep max)
Opt. 2 7×2 @ 80% of 1RM
Opt. Juggernaut- 50%x5, 60%x3, 70%x2, 75%x10+ (10 rep max)
10/07/2019 (Time)
For Time:
3 Rounds:
(Rx)
10 Pullups
50 Single-unders
10 Leg-Raises
50 Single-unders
3 Rounds:
(Rx)
10 Pullups
50 Single-unders
10 Leg-Raises
50 Single-unders
(Rx+)
12 Chest-to-bar Pullups
50 Double-unders
12 TTB’s
50 Double-unders
Each rep above 10 will increase your training 1RM for the next 3 weeks by 2.5-5lbs. For example if I hit a total of 15 reps on my last set I will increase my training 1RM by 5 x 2.5 = 12.5 lbs. or 5 x 5 = 25lbs.
If you’re a light lifter I would strongly recommend increasing by just 2.5lbs., if you are a heavier lifter increase by 5 lbs. Don’t be afraid to ask questions if you are confused.