SKILL: 10-15 Minutes
Push Up & Deadlift Positioning
WORKOUT:
Tabata Air Squats (8 Rounds of 20 Secs Of MAXIMAL WORK Followed By 10 Secs Of Rest)
* Done for TOTAL REPS across all EIGHT rounds *
REST 2 MINUTES
Complete As Many Rounds & Reps As Possible In 6 Minutes:
5 Sumo Stance Hand Release Deadlifts (225#/155#)(OR 60-70% of your CONVENTIONAL DL Max)
10 SUPER STRICT Push Ups
REST 2 MINUTES
Accumulate As Many Seconds As Possible Of CHIN Up Holding In 4 Minutes
* Use Band Assistance, If Needed *
(Holding Only Counts If You Are ABOVE A 90 Degree Arm Angle)
Some More Specifics...
Air Squats are for total reps so keep adding your reps up for all rounds
Deadlifts MUST be sumo stance and no dropping permitted for any reps including the last rep on each set PLUS you must release your hands at the bottom of EACH Deadlift
Finally, keep adding your seconds up for the chin up holds and write down your TOTAL seconds held at the end of the four minutes
POST TOTAL AIR SQUAT REPS, TOTAL ROUNDS & REPS FOR PART TWO & TOTAL SECONDS HELD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
14 comments:
125 squats, 7 rounds (+2 DL reps), 120 seconds hold
Tabata Air Squats: 91 reps
Sumo & Pushups: 4.5 rounds (103#, knees)
Chin-up holds: 40 secs (green band assist)
135 air squats
5 rounds (rx'd)
109 seconds chin-up holds
I think I got 128 air squats
6.5 + 2 push-ups (103#)
90 secs holds with blue band and one leg
121 air squats
5 rounds plus 3dl @185#
100 seconds of holds
dave
110 air squats
4 + 1 reps (Rx'd)
58 seconds hold
166 squats
7 rounds @185#
115 secs hold
126 squats
6.5 rounds, Rx'd
102 seconds
166 air squats
7 rounds rxd
110 seconds
104 squats
5 1/2 rounds + 6pu; 80#,knee
70sec red; wide stance w/2 feet
111 squats
4rds plus4 sumo hp 225#
50 seconds green band
Roger
88 squats
3 1/2 + 5 push-ups (105#)
132 sec (green/red)
Lisa
147 air squats
6 +3 DL (@110#) (1RM DL=205)
107 sec hold (RX)
126 air squats
4 rounds rx'd
1:06 chin hold
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