Everyone inlcuding me needs to constantly work on their weakness, or things they dont enjoy. Otherwise they will never get any better. So with that being said.
Work up to a heavy 1RM TGU
5x400 sprints for time
your work to rest ratio is 1:1
so rest as long as it takes you to complete your run.
The results are in... CONGRATULATIONS Whole Life Challenge Winners!!!
**Results were based on an average of nutrition points, composition changes, and workout scores in each category, the top three of each category are...
When you see these folks give them a smackin' High 5 and leave them a comment! Everyone did so well, can't wait for the next round starting in September...GEAR UP!!
This week we will take two days to test our maxes in the four barbell movements. First, we will test back squat and press, and then we will test dead lift and bench press. To test your max, you will need to warm up the given movement and then perform a "max" set. Your "max" set should be performed at somewhere between 85% and 90%. Obviously you may not know exactly what those percentages are right now, but make an educated guess. Once you have done your "max" set, plug your numbers into this equation: weight x reps x .0333 + weight = 1rm and then you will need to multiply that number by .90 to get your working max. Got it??? If you're confused, just warm up, do your set and then ask for help!
Back Squat max lift
Press max lift
Lets have some rowing fun
Row 1500 m with your damper set at 10!!!