POWER:
Hang Snatch (Partial Squat Catch OR Full Squat)
3-2-2-1-1-1-1-1
* After An Extensive Shoulder Warm Up You'll Have Exactly 30 Minutes To Find A 1 Rep Max *
CORE STRENGTH/STABILITY WORK:
Pick One Of The Following & Finish It As Fast As You Can:
1. 50 GH Sit Ups (Touch Ground & Touch Toes)
2. 40 Knees 2 Elbow (Make Sure It's Elbow, Not Tricep)
3. 30 Toes To Bar (Both Feet Must Touch Bar At Same Time, As Little Kip As Possible)
* No Clock On This, But Try To Complete In As Few Sets As Possible *
POST WEIGHT AND CORE WORK TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
3 comments:
Noon Class:
Dave - 101.5# (Best Ever Is 104#)
- Not Bad For 30# Lighter!
50 GH Sit Ups
25, 10, 7, 8
My Workout:
Front Squat - Russian Squat Program
6X4 (2 Min Clock) - 225#
Little Metcon:
1 Farmers Carry 155# Using A Bar
(20 Yards & Back)
3 Muscle Ups (No False)
5 Box Jumps (39")
10 GH Sit Ups
5 RDS - Around 11 Mins
Didn't Feel Like That Was Enough So...
South Campus Run - About 2.25 Miles
- 16 1/2 Minutes OR So
6PM Class: Hang Power Snatch 1RM
Eldon - 160# (10# PR)
Roger - 120#
Megan - 56#
Carrie - 99#
Michaela - 86# (6# PR!)
Jenni - 71# (5# PR!)
Carolyn - DB Snatch - 30#X3
Core Work:
Toes To Bar: 30
- Eldon - 10,8,6,6
- Carrie - 5,5,5,5,5,5
GH Sit Ups: 50
- Megan - 15,15,15,15
- Jenni - 15,15,15,15
- Carolyn - 25,20,5
- Roger - 5-10's
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