Lets try some alternative strength work to change things up...
STRENGTH:
Weighted 30' Forward Walking Lunge (Can load this anyway you want: Barbell, KB, DBs, Stones)
* 5 Total Sets For MAX LOAD *
(15-20 minutes based on class size...)
Make sure to KISS your knee to count the rep as official AND make sure to get spotters on BOTH sides on heavier sets if you use a barbell because it's tough to bail out of this one if you can't get back up...
THINGS TO WATCH FOR... Check your partners spine position and make sure they have NO MOVEMENT coming out of the bottom of the lunge...
WORKOUT:
Handstand Walks (Scale to Wall Walks, if you aren't comfortable with or can't do HS walks)
Toes 2 Bar
21-15-9 (5-4-3 for Wall Walk Reps)
(6 minute cutoff)
It will be 21 feet for walking, then 15 feet, then 9 feet if you decide to do that option... Must back up to your last hand placement if you fall short of the Rx'd distance for a round and BOTH hands must cross the distance lines before you can come back to your feet...
Make sure to refresh how to sommersault as a bailout method for the HS walks...
POST YOUR BEST LOADING AND TOTAL TIME FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
205# lunge w/ BB in front rack
2:14 rxd
95# lunge with sandbags
5:48 wall walk with hand raises
Dave
145# barbell was on my back
6mins walked to the wall
155 barbell front rack crossed
2:52 rx
83# barbell in front (from rack)
Wall walk
Had 2 T2B remaining(although it was more like toes to elbow at that time).
Total 70# using DB w/arms at side
5:50 T2W+, Hand walk alternating
115# barbell in FS position
got through the 3 wall walks.
Post a Comment