Test day!
POWER:
Power Snatch 1RM
We will work some positional drills before you load up... Use the following as a rough guideline for your test out:
50% x 3 reps (Position check at knee & hip)
65% x 2 reps
80% x 2 reps
85-90% x 1 rep
90-95% x 1 rep
95-100% x 1 rep
2-3 attempts to beat your old 1RM
20 minutes for this part
WORKOUT:
100 foot Sprint
1 LEGLESS Rope Climb (15')
* As many rounds as possible in 4 minutes *
REST 1 MINUTE (Record your score and transition to the rig)
Perform as many RING Push Ups as possible in 3 minutes... Don't forget to turn out at the top!
Scale to regular push ups, if needed and scale to legs if you need to on the rope climbs...
POST YOUR BEST WEIGHT, TOTAL ROUNDS & TOTAL REPS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
100# snatch (10# PR)
7 rds, pull ups instead (red band)
25 push ups(regular)Maybe 3-4 on rings.
140# snatch
6 rounds + 1 run rx
30 ring push ups
100# snatch- finally over that mental hump!
6 1/2 rds with legs on rope climbs
Power Clean for me... 1RM
- Really been working better starting positions and it's paying off
282#... 2 lb PR
Front squat - heavy single - 285
Class workout
- 9 RDS plus the run
&
- 41 ring push ups
JVB
9rds + 100ft
42PU
Damn you, Jordo... 1 push up! ;)
180# (PR)
6 rounds
37 push ups
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