WORKOUT:
DT-ish
* You Will Have Three Weight and Rep Options - It's Your Pick Today *
Deadlift
Hang Power Clean
Push Jerk/Split Jerk
- Rep Option 1 - 12-9-6 (Using Around 60% Of Your Push Jerk Max OR 155/110#)
- Rep Option 2 - 10-7-4 (Using Around 70% Of Your Push Jerk Max OR 165/115#)
- Rep Option 3 - 9-6-3 (Using Around 80% Of Your Push Jerk Max OR 175/125#)
* Complete 5 Total Rounds With The Rep & Weight Scheme You Pick *
** Time Cutoff Is 15 Minutes... Pick A Tough Weight That Takes You At Least 10 Minutes To Finish
"Forging Elite Fitness In Midtown Omaha"
2 comments:
WORKOUT RESULTS:
Carrie - 99# - 9,6,3 - 8:07
Megan - 76# - 9,6,3 - 7:00
Lisa - 76# - 10,7,4 - 7:30
Roger - 120# - 9,6,3 - 7:36
Carolyn - 51# - 9,6,3 - 6:35
Barb - 76# - 12,9,6 - 8:45
Joe - 155# - 4 2/3 RDS in 15 Mins
My Workout:
Tall Clean - Heavy 1
110, 154, 185, 205, 215(Miss)
Squat Clean - 90% 3X1
- 234, 239, 244
Clean Pulls (Standing On Yellows)
- 258, 258, 268 X2's
Muscle Ups X5,4,3
Underhand Strict Pull Ups 3X10
Hollow Holds 3X20 seconds
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