FREE CLASSES ALL DAY TODAY!!
SKILL: 10 Minutes Of Practice
Kipping Pull Ups & PERFECT Deadlift Hip Height & Positioning
WORKOUT:
Perform As Many Rounds Of The Following In 20 Minutes:
100 Wall Ball Shots (20#/14#)
50 Pull Ups (Any Style)
30 Deadlifts (225#/155#)(All Reps MUST Be Dropped, Started From A DEAD Start, No Alternating Grip Either :))
YOU HAVE TWO OPTIONS TO SCALE:
Try to not scale the reps, but instead scale the weight down to one of the following, if needed:
#1 - 205#/135#
#2 - 185#/115#
#3 - 155#/95#
AND/OR
If you ABSOLUTELY HAVE TO scale the reps than scale the reps this way:
#1 - 80/40/20
OR
#2 - 60/30/15
POST YOUR TOTAL TIME & ANY SCALING DONE TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
16 comments:
1 round + 32 wall ball
14# - wall ball
blue+red bands - pullups
133# - deadlifts
1RD + 53 wall balls
Blue band, 10# ball, 95# deadlift
1round + 16 pullups. Rx'd
1round plus 18 wallballs
20# ball
red band pullup
185 deadlift
rx on the reps
dave
JK
1 rd + 42 wallball
Strict with green band
195#
1 round +wb's +26 pullups rx'd
1 round + 47 WB
14# WB
blue band PU
133# deadlift
1 round + 38 Rx'd
1 round + 70 WB
14# ball
rx PU
185# DL
shoulders are gunna feel it tomorrow
(can I get some real words here? 3 oringloa?)
1 round + 32 WBs (10#, green band KPUs, 95#)
1RD + 24WB
10#/Wide Green,Thin Purple KPU/95#
1RD + 41WB Scaled to 80 30 20 used greed red for Kiping Pull ups, 225 for dead lifts.
Roger
1 round + 4 wb rx'd
1st round, 100 wall balls, 50 pull ups with red, blue, and purple band. 13 DL with 185lbs.
185#, no band, cut off at 15 DL
14# wall ball, red band, 135#
1 Rd + 100 wall ball
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