SKILL:
Snatch Balance
3-3-3
** Lighter Weights, Good Footwork and Fast/Active Catch
STRENGTH WORK:
Deadlift (Normal Stance)
5X5
** The catch is all reps must be consecutive with no bouncing, re-gripping or dropping along with really emphasizing controlling your midline stability throughout
CONDITIONING:
5 Push Up Wall Walks / 10 Normal Push Ups with a Pike Position Walk OR 15 Knee Push Ups + Walk
(All Hand Release)
10 Kipping Pull Ups OR 20 Jumping Pull Ups
** As Many Rounds As Possible In 8 Minutes **
(Push Up Wall Walks - Start face down with feet against a wall perform one push up then walk your feet up a wall and hands back towards the wall until your chest touches then return to the starting position)
MOBILITY:
Overhead Band Mobility and Foam Rolling (5-10 Minutes)
"Forging Elite Fitness In Midtown Omaha"
4 comments:
Deadlift Results: Consecutive - No Drop
1. Kevin - 263#
2. Roger - 241#
3. Carrie - 173# - I think thats a PR!!
4. Sharon - 141# - ANOTHER PR!
5. Lindsey - 126#
Metcon:
1. Kevin (Wall Walks and Kipping) - 3 RDS + 2 Walks
2. Carrie (Wall Walks and Kipping) - 2 1/2 RDS + 4 Pull Ups
3. Roger (Regular Push Ups / Jumping) - 5 RDS
4. Lindsey (Regular Push Ups / Jumping) - 3 1/2
5. Sharon (Knee Push Ups / Jumping) - 3 1/2 + 9
Congrats to Kathy on her first Intro Workout
20 Pull Ups (Green Band)
30 Push Ups (Purple Band)
40 Sit Ups
50 Squats
500m Row
** At the 10 minute cutoff she was 220m into the Row... Great Effort!
Dave Rogers - 243# for 5 Consecutive Reps! Nice!
Ok, couldnt make it to class yesterday so I completed this one at work today...
DL's
355#
Metcon
(Wall walks and Kipping)
3 rounds + 5 wall walks
I did the workout tonight with Eldon
DL's
125# max
3 rounds of assisted pulls ups and walking full pushups
On a snow day! How dedicated am I?! ;)
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