This workout can be done on SUNDAY @ 1PM OR on TUESDAY during open gym (4-7PM)
GYMNASTICS:
Using a running 60 second clock perform the following:
1st minute - :30 MAX REP Strict Pull Ups (Try to beat your TOTAL from last week)
2nd minute - Band Hip/Glute Work
3rd minute - :30 MAX REP Strict HSPUs (Again, try to beat your score from last week)
- 3 times through this cycle (9 total minutes)
POWER:
Perform the following for TECHNIQUE:
2 position SQUAT Cleans
(1st rep - Mid-Thigh, 2nd rep - Floor)
Do 5-6 sets using 70-80% of your best 1RM the whole time...
WORKOUT:
2 minute AMRAP of KB Swings (35#/53#)
(The goal is to only put the KB down 1 time or less during this 2 minute period)
THEN IMMEDIATELY PERFORM...
2 minutes of MAX REP Ring Muscle Ups, Chest 2 Bar Pull Ups, OR Kipping HSPUs
(Pick your biggest weakness out of the three listed movements and see how you perform under fatigue)
POST YOUR REP TOTALS, YOUR WEIGHT AND YOUR TOTAL SWING & GYMNASTICS REPS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
5 comments:
Pullups: 5,4,5
Strict HSPUs: 8 (kipped, oops), 5,4
Cleans: ended at 115#
KB Swings: 31 w/ 35#
Kipping HSPUs: 7
-Katherine
Pull ups: 41
HSPU: 32
Cleans: 225#
KBS: 35
MUs: 9
Pull ups: 12 :(
HSPU: 22
Cleans: 115#
KBS: No clue... but I didn't put it down?
C2B (Skinny blue & red for half, then skinny blue only) 12
Pullups: 6, 5, 5
HSPU: 5, 5, 5 (25# plate/1 ab mat)
Cleans: 98#
KB swings: 32
C2B pullups: 10
Pullups: 9,8,7 (a few more than last week)
Step ups on 20" box w/10# DB: 57 total but the first rd was skewed because I couldn't see the clock. Went over 30 sec.
HSPU: 7,6,7 (a little less than last week but did all three rds this time w/ 25# and 1 abmat. A few reps my head slightly missed the mat)
SQ. Cleans: 6 sets 68# to 73#(slightly over 80%)
60 sec w/ 35#KB unbroken 31 reps
C2B kipping: maybe 5 or 6 legit. These felt really bad under fatigue. Did someone raise the low bar on the rig?
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