Thursday Strength 14-01-16

Thursday January 16, 2014
By

The Workout

Rubicon Strength


Bench Press
First timers: 5+ x 5, last set to test Calculated 1RM, ask Coach for Guidance
Level 1: Working sets of 5 reps at 65%, 75%, 85%, last set to failure
Levels 2 & 3 and Strength Athletes:
5 reps at 65%
5 reps at 70%
3 reps at 75%
3 reps at 80%
max reps at 85%
Two additional sets to failure w/2 forced Negatives

Dips:
You must have 10 reps at a given apparatus, unbroken, to start weighted dips.
Level 1: 3 x 8-10
Level 2: 3 x 8-10, weighted
Level 3 and Strength Athlete: 3 x 8-10, weighted, with two additional sets to failure, last two reps of each set as negatives.

Pushups:
3 sets of weighted pushups to failure directly into unweighted to failure
No ‘knee’ pushups. Ever. Raise hands off floor with plates, boxes, etc., to create a geometry that can be achieved at full range of motion off toes.

Banded Planches
3 sets for max time under tension, no more than a 1:1 work:rest.

Movements: , , ,

My Result

Did these on my own, out of sequence.

1 – Arm Bar warm-up.  30 sec hold each arm 35#, 44#

2 – Dips (matador):
10xBW
10xBW+5#
10xBW+10#

3 – Bench:
65% – 93×5
70% – 103×5
75% – 108×3
80% – 118×3
85% – 123×2 (almost got 3 up)
Did not do negatives..

4 – Push-ups: weighted with 25# plate
Set 1: 10 w/25#, then 7 (BW)
Set 2: 7, then 6
Set 3: 5, then 2

Did not do planches.

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