410 W Geer St, Durham, NC 27701 (919) 907-1233

Wipe The Floor With You

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!

Beginners on Saturday and Intermediates on Sunday – Register here

WOD for Friday 071312Click Here For Today’s Schedule
Floor Press – medium grip
Establish 1RM
–Rest–
AMRAP in 12 minutes:
10 Pushups w/hand release
10 Ball Situps
10 Pistols (5 each leg)

Finisher:
Pull Aparts
100 reps

Post Floor Press Loads and Workout Time to Comments
For the Floor Press, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Try not to turn these into Jerks and don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, use a slam ball or med ball held over your head for the situps, scale your pistols by squatting to a box or holding a band, and scale pushups back to regular pushups.

For the finisher, use a red band or lighter and with a shoulder width grip perform 100 pull aparts.  Break up into no more than 6 sets. 

ENDURANCE WORKOUT tonight at 6pm!

Westside Barbell Floor Pressing

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.

3 Comments
  1. Paul K Reply
    PR'd the floor press this morning at 225#. Of course, if you haven't done the lift before, you're guaranteed a PR, right? Still, I'm very pleased with that. 6 rds +23 reps on the METCON w/ a 30# ball and using the pull up rig post for support on the pistols. Have a great weekend, all.
  2. jj Reply
    It looks like that guy in the video is wearing knee wraps on his elbows, which helps to explain why he can floor press more than I deadlift.
    • Dave Reply
      JJ, just a guess, but i'm thinking without the elbow/knee wraps he may still have us both beat :)

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

8,534 Spam Comments Blocked so far by Spam Free Wordpress

captcha *