SKILL WORK:
Kipping Pull Ups
* Bands, No Bands, Chest to Bar, etc... Whatever is a challenge for you *
** Max sets, but leave a few reps in the tank **
10-15 Minutes of Practice
STRENGTH WORK:
Press
5RM
* Take Your Time and Slowly Work Up *
* 15 Minutes *
WORKOUT:
1000m Row - 1-2 Attempts
Try to meet the following standards:
Men - Under 3:45
Women - Under 4:00
* Rest as much as needed between attempts *
"Forging Elite Fitness In Midtown Omaha"
2 comments:
Press - 5RM
Kevin - 126X5 (Old PR was 129 for 1)
Roger - 121X5 (Old PR was 125 for 1)
Carrie - 76X3
Sharon - 66X5 (Old PR was 56 for 1)
Kendal - 46X5
Jenni - 51X5 (Double was she was the first day!)
Kayla - 56X5 (Old PR was 50X5)
1000m Row
Roger - 3:15 (13 second PR)
Kevin - 3:28
Kendal - 4:25
Sharon - 4:05
Jenni - 4:05 - Wow, first time ever doing 1000m
Kayla - 4:12
Carrie - 3:52 (23 second PR)
the 1000 meter row was a fun workout everyone was pushing themselves to get under the number!!! the results were pretty good but competition does that,its us agaist the clock!
Roger
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