Lets take advantage of the newly uncovered extra wall space!
WORKOUT:
Using a continually running 60 second clock perform the following rotation of exercises and reps for each minute:
1st minute: 6-10 STRICT HSPUs
2nd minute: 4-8 STRICT Pull Ups
3rd minute 1 SQUAT Clean & Jerk (Start at 70-75% and ADD WEIGHT each round)
Repeat this 3 minute pattern for SEVEN TOTAL rounds (21 minutes)...
SOME NOTES...
To make HSPUs harder either take AbMats or Plates away OR try a closer hand placing...
(Scale these to Negatives, Holds OR Regular Push Ups, if needed)
To make the Pull Ups harder try going Chest to Bar instead of Chin OR L-Sit Pull Ups...
(Scale to Negatives OR Holds, if needed)
For the Clean and Jerk... You must IMMEDIATELY squat during the clean and use a JERK (Split or Push) to go overhead... You only get ONE ATTEMPT per round on this part so make them count!
POST YOUR RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
2 comments:
HSPU strict 5,4,4,3,3,2,1 (1 abmat and 10# plate)
Pullups: 4
Squat clean and jerk: 85#. Got the squat clean at 90# but not the overhead. Boo.
Did this one quick after painting and rearranging some more :)
10 Strict hspus
5 L Sit CTB Pull Ups
255# was my best... Went back down the last 2 Rds... Knees were all over the place :$
JVB
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