STRENGTH:
We Are Going To Pair Two Alternative Movements For Today's Workout:
Weighted Hip Extension
10-10-10
* Add More More Weight From Last Time... Check HERE
superset with...
Supported Dumbbell Row (Lying Face Down On An Slightly Inclined Bench)
8-8-8 (Tempo Of 3 Seconds (Hold) & 5 Seconds (Lowering) For Each Rep)
WORKOUT:
15-12-9-6-3
Power Clean (135#/95#)(Bar Must Start & Return To The Floor For Each Clean)
Bar Facing Burpees
* 10 Minute Cutoff *
If You Don't Think You Have A Legit Shot Of Finishing This Workout With The Prescribed Reps Listed Above In Close To 10 Minute Then You Can Do One Of The Following:
1.) Scale The Load Down
2.) Scale The Reps Down To 12-9-6-3
3.) If You're Still Uncomfortable With Higher Rep Olympic Lifts During Workouts Here Is You Option...
15-12-9-6-3
Front Squat (25-65#)
Box Jump (12-18")
Burpees (Chest To Ground & Clap Overhead)
"Forging Elite Fitness In Midtown Omaha"
3 comments:
GHD Hip Extension X10
- Eldon - 65# DB
- Dave - 55# Plate
- Barb - 33# Plate
- Megan - 33# Plate
- Lucy - 44# Plate
- Debbie - 65# Bar - RDL
DB Row X8
- Eldon - 40's
- Megan - 22.5's
- Deb - 22.5's
- Dave - 35's
- Lucy - 25's
- Barb - 20's
Workout:
Lucy - 6:40 (89#)
Eldon - 7:18 (133#)
Megan - 9:55 (81#) - Amazing! :)
Dave - DNF - Had 3's Left
Barb - DNF
Debbie - Alternative
- 10's (Squat)
- Step Ups (12")
- Elevated Burpees (12")
12-9-6-3 - 9:10
Looks like you all worked hard today. Sorry I missed, but took awesome spin & ab class with niece visiting from So Cal...see you all tomorrow. Carolyn
My Workout:
Snatch - 1RM
- Hit 214... Little Down From 220 Last Week
Clean & Jerk - 1RM
- 258 - Little Off But Close
Deadlift - 5/3/1 (Using 375 Max)
242X5, 286X5, 319.5X13 Reps (5 Lb Best For That Number Of Reps)
Little Card Workout (15 Mins)
- Finished 13 CTB Pull Ups, 29 HSPUs, 60 36" Box Jumps, 50 GH Sit Ups, 200 DU's... Not A Fast Pace
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