Friday, April 16, 2010
A1. HSPU’s – 5-8 reps x 4 sets @31×0, rest 90 seconds
A2. Pull Ups – 5-8 reps x 4 sets @5010, rest 90 seconds
B1. Standing DB Shoulder Press – 8-12 reps x 4 sets @ 31×2, rest 60 seconds
B2. Barbell SDLHP – 8-12 reps x 4 sets. rest 60 seconds
Coach’s notes: Post reps and/or loads for all sets to comments.
Have not done HSPS for almost 10 months because of a shoulder issue so I was surprized and extremely happy that Iwas able to do them at all.
A.1 5/5/5/5
A.2 8/8/8/8
B1.27.5lbs/12, 30lbs/12, 35lbs/12, 40lbs/11
B.2
Opps
B.2 75Lbs/12, 75/12, 75/12, 75/12
A1. For the HSPU’s, I just tried to get used to being up-side down…they’re a work in progress.
A2. PU’s w/ blue & purple band-assisted 8/8/7/6
B1. 20# DB shoulder press 9/9/8/8
B2. SDLHP 55#/12, 65#/12, 70#/12, 70#/12
Thank you so much, Brett, for the help in getting this old broad into the handstand 🙂
A1. green blue assisted think the best round was 4 maybe 5
A2. 5/5/5/3
B1. 30×12/35×8/35×7/35×6
B2. 75×12/85×12/95×12/105×12
Neil
A1. HSPU – blue band assisted 4/4/3/3
A2. PU 5/5/5/4
B1. 25#/12, 30#/10, 30#/8, 30#/8
B2. SDLHP 75#/12, 85#/12, 95#/12, 105#/10
Judy
A1. HSPU – green/blue band assisted 3 reps per 4 rds
A2. PU – purple band 3 reps per 4 rds
B1. SP – 20#/12, 30#/10, 30#/8, 30#/8
B2. SDLHP 42#/12, 47#/10, 52#/8, 57#/8
Great WOD Brett, thanks for your help!
Lawrence Welk Workout (and A1 and A2)
HSPU – bands – blue on blue 8-8-8-6
PU – 8-8-6-5
DBSP – 8X15-8X15-12X15-12X15
SDLHP – 12X75-12X85-12X85-12X85
Wunnerful, wunnerful.
Blaine:
A1. 5/4/4/3
A2. 8/8/7/6
B1. 35×10/35×9/35×8/35×6
B2. 95×10/95×12/115×12/125×10
Rebecca:
A1. 4/3/3/4 (slow negatives)
A2. 5/5/5/5
B1. 20×12/25×8/25×8/25×6
B2. 65×12/75×11/85×8/85×8
Fun to be back in class!! Thanks again Brett.
A1: Just practiced proper form…
A2:5/5/5/4/4
B1: 20×12/25×8/25×8/25×8 (that was hard!)
B2: 55×12/75×12/80×9/80×10..but,last one made it to just above my stomach!
Thanks Brett for the coaching and the wod! Oh and thanks girls for the spotting!
Judy – SP – weight is total not individual DBs.
A1: 5,5,6,6 green/blue band assisted. Challenging but really fun. I like these.
A2: 3,3,3,4 was careful not to overdue it. still healing an injury.
B1: 10#x12/15#x10/15#x9/20#x8
B2: 55×10/65×10/75×10/80×8
A1: Just practiced form without using bands
A2: 5/5/4/4/
B1: 20×9/20×8/20×8/25×9
B2: 55 lbs for all rounds
Thanks Katie, Chantal and Erin for the help with the HSPU.
Thanks Brett!