LAST FREE TRIAL CLASS FOR THE MONTH OF SEPTEMBER!!
STRENGTH:
1RM Weighted Pull Up OR Work Up To A Max Effort 3RM Assisted Pull Up
* No Kipping Allowed, Any Grip Is Allowed & You Only Have 10 Minutes To Reach Your Max
WORKOUT:
Perform Four Consecutive Rounds Of The Following In Order For MAX TOTAL REPS:
20 seconds of Burpees
REST 10 SECONDS
20 seconds of Hang Power/Muscle Snatches (95#/65#)
REST 10 SECONDS
20 Seconds of Lateral Plate Jumps (8"/4")
REST 10 SECONDS
20 seconds of Sumo Deadlift High Pulls (95#/65#)(Careful Of Your Low Back Position!)
REST 10 SECONDS
Weight Scale Options:
#1 (75#/55#)
#2 (55#/35#)
* Keep A Running Total Of All Your Reps As We Transition From Exercise To Exercise... Again The Goal Is A Maximal Sprint For All Movements & Max Reps With NEAR SPECTACULAR FORM...
The Lateral Plate Jumps Will Be Two 45's Stacked For Men & Just One For Women... You Must Jump Laterally On Top Of Your Plate(s), Then Jump To The Opposite Side To Earn One Rep...
POST ALL OF YOUR RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
13 comments:
Strength:
1 strict (unassisted) pullup :)
3 reps assisted (skinny purple band) for 4 rounds
Workout:
179 reps, 45# snatches & sumo deadlift high pulls
I'm getting stronger! :D
Pull-ups:
2 rounds of 2RM of no band
3 rounds of 3RM with purple band
Workout:
186 reps, 45#
105# 1rm pull-up. 194 reps rxd
Jordan
JK -
25# Pull Up
139 Reps with 75#
debbie pullups 3r green/red bands
108 reps
dave pullup 40#
130 reps with 75#
Red & purple for 3RM
165 (35#)
75# 1RM
139 Rxd
R/B 3rm PU
141 at 35#
B/R 3RM PU
119 reps 55#
80# PU
105 reps Rx
PUs: 4 reps x4 (red band); 2reps x2 (purple band); 1 strict no banded pull up x2
189 (55#) (round break down: 48, 47, 46, 48)
70# pu 155 reps rx'd
75# 131 reps
Roger
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