Back at it after a much needed back off day...
Lots to get in today so come prepared with your numbers!
STRENGTH:
Press
50% x 5 reps
65% x 4 reps
75-80% x 3 reps
Then... 3 reps with 3-5 MORE pounds than you did on you LAST set a week ago...
10 minutes to get all these sets done...
POWER:
Every minute on the minute for 8 minutes for SPEED & TECHNIQUE perform the following:
3 Power Snatches @ 65% 1RM
WORKOUT:
100 Wall Ball Shots (14#/20#)
50 KB Swings (35#/53#)
(10 minutes)
Every time you stop on wall ball and swings you must perform a 100m penalty run before you can continue...
The goal is to finish, but the minimum is at least 30 swings before the 10 minute cutoff so scale accordingly!
You have the option to UP SCALE the weights and do less reps...
WOMEN:
20# - 70 Reps
25# - 55 Reps
MEN:
25# - 85 Reps
30# - 65 Reps
POST YOUR 3 REP PRESS WEIGHT, SNATCH WEIGHT AND YOUR TOTAL TIMES TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
10 comments:
A lot of 100s at the 10 class, but not by me. I am the protector of the highest score. So don't anyone try to beat me next time. :-)
By the way, Carla fires a 120 mph dodgeball. With flames even.
Ooops. Meant to post that under Saturday.
145# Press
135# Power Snatch
5:25 (30# WB 65reps / 70# KB 38reps)
78#
63#
DNF: 80 WBs rxd
110# Press
95# Snatch
9:40 rx
65# press
45# snatch
time was called w/6 KB swings left grrrr.
GOOD JOB LISA!! 120 MPH may have been your daughter!! LOL
78# press
55# snatch
time was called and I completed 25 KB swings all RX
80# Press
70# Snatch
8:39 (14#WB/44#KB)
75# press (not feeling any easier...yuck) didn't help that my lats were totally fried today.
63# snatch
DNF, had 22 WB left
145#, 135#, 10:00 (25#/70#)
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