Two more weeks to go after today!
STRENGTH:
Back Squat
3-3-3 @ 95% 1RM
(4:30 clock per set)
Warm ups:
60% X 5 reps (Remember this is off of your 1RM)
75% X 3 reps
85% X 2 reps
90% X 1 rep
10 minutes to complete your warm ups...
WORKOUT:
"ABS II: The Return!"
50 AbMat Sit Ups (Touch fingers to the ground behind your head and touch heels)
:30 L Sit Hold (Accumulate 30 seconds total any way you can)
20 Med Ball Slams (Heavy!)(20-30#/35-50#)
* 6 minute cutoff *
We will stagger heats every 3 mins if we need to... Try to have your heels above your hands for the L sits and make the Med Ball Slams heavy, but fast!
POST YOUR 95% AND HOW IT FELT PLUS YOUR TOTAL TIMES FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
being chill on the squats... 185 for first two sets, then 190#.
3:28 with 40lbs med ball.
220# BS
3:20 with 40# med ball
335#
3:08 w/ 50# ball
Dave
205#
2:40 @ 40#
175#
2:59 @ 35#
310#
3:27 @ 40#
260# squats
5:21 50# wb
Lisa: 125#/ 3:24 35# slam ball
Rachel: 105#/4:20 25# ball slam
195#
3:39 w/35# ball
Earl. 310#
5:15. Used 14# ball (all I had at work). Did 30 reps instead of 20.
173#
3:23 35#
175#
3:06 w/ 35# slam ball
Post a Comment