Strength complex!
STRENGTH/POWER ENDURANCE:
Complete the following series of movements FROM A RACK in order for MAX LOAD...
5 Push Presses/Jerks
5 Front Squats
5 Thrusters (Make sure to not redip under the bar on these!)
* Perform ONE FULL complex every 3 minutes for SIX TOTAL rounds trying to go up every round... Start around 60% of your Push Press/Thruster max and end around 90-100%...
CORE/PREHAB:
Take care of those lower backs... Lots of hip & hamstring stretching PLUS supplemental core stability work...
Hollow Hold for 20 seconds
IMMEDIATELY PROCEED TO...
Right side Star Bridge for 20 seconds
IMMEDIATELY PROCEED TO...
Left side Star Bridge for 20 seconds
REST 20 SECONDS
* Repeat for 4 rounds... Take extra rest if you start to lose proper position
POST YOUR BEST LOAD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
75#, got 2 thrusters with 80# in round 6
95#
Dave
65#
Good job rack mates Susie, Carolyn and Nikki!
155#, 160# (3 reps)
Brendan
60#
90#
83#
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