STRENGTH:
Front Squat (80-85% 1RM)
3X5 (The goal here isn't necessarily to get a new 5RM but instead pick a challenging weight where you are able to complete all 15 reps without a missed rep)
Remainder of class....Probably the last 15-20 Minutes
Fun with Kipping Pull Ups and GH Sit Ups
** For those of you that haven't yet successfully achieved a kipping pull up here is your chance to try to get one and for those that are already skilled at kipping try to get your butterfly technique down then perform THREE max effort sets (Each attempt is a minute in duration)
** Also between practice efforts or max effort attempts accumulate some GH Sit Ups
(Try to get 50 reps total or more during your kipping pull up practice time)
"Forging Elite Fitness In Midtown Omaha"
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Weight Results: 3X5
1. Carrie - 126# (15 Kipping Pull Ups)
2. Roger - 121#
3. Barb - 86#
4. Sharon - 71#
5. Carolyn - 71#
6. Jenni - 45#
7. Kathy - 45#
8. Lindsey - 45# (With one busted arm!!)
Dave Rogers also did 145# and got his first kipping pull up ever!!!
And congrats to Roger on his first 1/2 Kipping Pull Up :)
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