5:30 & 6:30PM Regular Classes & On Ramp Classes Start @ 7:30PM
SKILL: 10-15 MINS
Full Squat Clean (Keep Things Light & Perfect This Valuable Lift)
* If You Know Your Max Stay Around 50-60% Of You Best 1RM For 2-3 Reps Each Before Taking A Break *
WORKOUT:
Wall Ball Shots (20#/14#)
Sumo Deadlift High Pulls (95#/65#)
21-15-9-15-21
*Scale Accordingly In Order To Attempt To Do Each Rep Scheme Each Round UNBROKEN... Scaling Is Done To Allow You To Get The Most Out Of A Workout & Can Actually Accelerate Your Progress Towards Eventually Hitting The Rx'd Workout So Don't Feel Like You Aren't Improving If You Need To Scale A Workout...
POST WORKOUT SET UP & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
4 comments:
Whew, that one was a burner. Big 6:30 class, it was awesome. Used 53# for the SDHP and 14# and 10ft target for WB. DNF. 4 1/2 rds + 10 SDHP.
Wallballs were rough. Great job everybody!
DNF For me. That was leg killer!! Dam wall balls will do it everytime Did 4.5 rounds + 11 wallballs. used 65lbs on High Pulls.
Roger
Len 9:00 (#14 ball / #50 bar)
Worked quickly and unbroken WB 6#, SDHP 33#, 8:00. ~Carolyn
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