STRENGTH:
Hang Squat Clean Thruster (Check Out A Video Demo... HERE... However, We Will Start Standing)
3-3-3-3-3-3
* For Those That Don't Remember A Thruster Is A FULL Front Squat Right Into A Push Press *
** 25 Minutes To Find Your Heaviest Set **
WORKOUT:
Part 1 -
10 Hand Release Push Ups
20 AbMat Sit Ups
* 4 Minute AMRAP *
Immediately Upon Completion Of This Workout... Meaning No Rest OR Transition Time... GO!
Part 2 -
Overhead Walking Lunges (33#/55#)(Knee Must Kiss The Ground & Hip To Full Extenstion)
* 2 Minute AMRAP *
GOAL: 50 OR More
POST ALL WEIGHTS & TOTAL ROUNDS & REPS COMPLETED FOR BOTH SECTIONS OF PART TWO
"Forging Elite Fitness In Midtown Omaha"
4 comments:
FIRST 5AM CLASS!!
Clean Thruster - 3RM
- Kevin - 165
- Angie - 99 (Back Issues)
- Lucy - 109
- Lisa - 104 (3 out of 4)
Workout:
Part 1 (Part 2)
Lucy - 6 RDS, 51 Lunges
Kevin - 3 RDS + 2 PU, 38 Lunges
Lisa - 5 RDS, 48 Lunges
Angie - 5 1/2 RDS, 51 Lunges
My Workout...
Weighted Pull Ups - 5RM
- 60#
Then Did 50# For 2X5 (Straight Sets)
Tried The Class Workout..
10 Hand Release Push Ups
20 AbMat Sit Ups
*4 Mins*
- 4 1/2 RDS + 8 Sit Ups
55# Overhead Walking Lunges
* 2 Mins *
- 51 Reps... Tough One...
6PM
Clean Thruster - 3RM
- Eldon - 190#
- Roger - 115#
- Michaela - 75#
- Jenni - 75#
- Carolyn - 65#!!
Workout:
Part 1 / Part 2
Rx'd
- Eldon - 4 1/2 RDs / 55# (28 Steps)
- Roger - 3 RDS + 2PU / 33# (10 Steps)
Knee Push Ups
- Carolyn - 3 1/2 + 15 Sit Ups /
22# (40 Steps)
- Jenni - 3 1/2+3 Sit Ups /
22# (23 Steps)
- Michaela - 3 Rds + 8 PU's /
33# (25 Steps)
7PM
- Elena - 81#
Part 1 - 3 1/2 + 12 Sit Ups
Part 2 - 10# Plate (30 Steps)
Last Intro!
Jill & Krysta
Thrusters / Assisted Pull Ups
10 - 1
- Last Round
Jill - 65# (Purple + 2R's)
Krysta - 45# (Black)
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