Skill Work
Handstand Walking practice for ~ 30 Minutes
Let's see how far you can make it on your hands.
Then...
2 Rounds of Stabilization and Accessory Work:
30 Second Left Side Plank Hold
30 Second Right Side Plank Hold
30 Second Front Plank Hold
30 Supermans
50 Weighted Hip Extensions
*We will set a running clock so you can time your Plank Holds. Don't skip out on this valuable accessory work!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Hip Extension. Show all posts
Showing posts with label Hip Extension. Show all posts
2013-09-26
2011-11-10
THURSDAY WORKOUT
MOBILITY:
We Will Spend 10 Minute Going Over The Two Post-Workout Items That We Failed To Get A Chance To Hit On Tuesday Night...
1. Sleeper Stretch w/ A LaCrosse Ball
2. Wall Scap Slides
STRENGTH:
Weighted Hip Extensions On GHD
10-10-10
* If You Have A Weight From Last Time Go Heavier, If You Don't Set One That You'll Attempt To Beat Next Time This Comes Up...
WORKOUT:
10 Sumo Deadlift High Pulls (65#/95#)
15 Push Presses (65#/95#)
20 Alternating Reverse Lunges (65#/95#) (No Rack Allowed)
* 5 Rounds *
POST ALL RESULTS TO COMMENTS
We Will Spend 10 Minute Going Over The Two Post-Workout Items That We Failed To Get A Chance To Hit On Tuesday Night...
1. Sleeper Stretch w/ A LaCrosse Ball
2. Wall Scap Slides
STRENGTH:
Weighted Hip Extensions On GHD
10-10-10
* If You Have A Weight From Last Time Go Heavier, If You Don't Set One That You'll Attempt To Beat Next Time This Comes Up...
WORKOUT:
10 Sumo Deadlift High Pulls (65#/95#)
15 Push Presses (65#/95#)
20 Alternating Reverse Lunges (65#/95#) (No Rack Allowed)
* 5 Rounds *
POST ALL RESULTS TO COMMENTS
2011-09-28
WEDNESDAY WORKOUT
STRENGTH:
Hip Extension On GHD
10-10-10
* Check Your Best Weight From Last Time & Increase By 5-10#*
Check Last Time HERE
WORKOUT:
Overhead Squat
15-15-15
* The Gold Standard Is Bodyweight On The Bar *
Work Up Using Sets Of 5's & 3's Before Making Your First Attempt At 15 Reps
POST ALL RESULTS TO COMMENTS
Hip Extension On GHD
10-10-10
* Check Your Best Weight From Last Time & Increase By 5-10#*
Check Last Time HERE
WORKOUT:
Overhead Squat
15-15-15
* The Gold Standard Is Bodyweight On The Bar *
Work Up Using Sets Of 5's & 3's Before Making Your First Attempt At 15 Reps
POST ALL RESULTS TO COMMENTS
2011-09-03
SATURDAY WORKOUT
STRENGTH:
We Are Going To Pair Two Alternative Movements For Today's Workout:
Weighted Hip Extension
10-10-10
* Add More More Weight From Last Time... Check HERE
superset with...
Supported Dumbbell Row (Lying Face Down On An Slightly Inclined Bench)
8-8-8 (Tempo Of 3 Seconds (Hold) & 5 Seconds (Lowering) For Each Rep)
WORKOUT:
15-12-9-6-3
Power Clean (135#/95#)(Bar Must Start & Return To The Floor For Each Clean)
Bar Facing Burpees
* 10 Minute Cutoff *
If You Don't Think You Have A Legit Shot Of Finishing This Workout With The Prescribed Reps Listed Above In Close To 10 Minute Then You Can Do One Of The Following:
1.) Scale The Load Down
2.) Scale The Reps Down To 12-9-6-3
3.) If You're Still Uncomfortable With Higher Rep Olympic Lifts During Workouts Here Is You Option...
15-12-9-6-3
Front Squat (25-65#)
Box Jump (12-18")
Burpees (Chest To Ground & Clap Overhead)
We Are Going To Pair Two Alternative Movements For Today's Workout:
Weighted Hip Extension
10-10-10
* Add More More Weight From Last Time... Check HERE
superset with...
Supported Dumbbell Row (Lying Face Down On An Slightly Inclined Bench)
8-8-8 (Tempo Of 3 Seconds (Hold) & 5 Seconds (Lowering) For Each Rep)
WORKOUT:
15-12-9-6-3
Power Clean (135#/95#)(Bar Must Start & Return To The Floor For Each Clean)
Bar Facing Burpees
* 10 Minute Cutoff *
If You Don't Think You Have A Legit Shot Of Finishing This Workout With The Prescribed Reps Listed Above In Close To 10 Minute Then You Can Do One Of The Following:
1.) Scale The Load Down
2.) Scale The Reps Down To 12-9-6-3
3.) If You're Still Uncomfortable With Higher Rep Olympic Lifts During Workouts Here Is You Option...
15-12-9-6-3
Front Squat (25-65#)
Box Jump (12-18")
Burpees (Chest To Ground & Clap Overhead)
2011-08-18
THURSDAY WORKOUT
MIDLINE STABILITY/STRENGTH:
Hip Extensions On GHD
10-10-10-10
*Hold Plates Across Chest To Add Load*
WORKOUT:
5 Deadlifts
20 Lateral Barbell Jumps (Each Jump Over The Bar Counts As 1 Rep)
* 6 Minute AMRAP *
You Pick The Weight On This One.. Keep Spinal Stability In Mind & Pick A Load Where You Can Get At Least 6-8 Rds
POST LOAD & TOTAL ROUNDS TO COMMENTS
Hip Extensions On GHD
10-10-10-10
*Hold Plates Across Chest To Add Load*
WORKOUT:
5 Deadlifts
20 Lateral Barbell Jumps (Each Jump Over The Bar Counts As 1 Rep)
* 6 Minute AMRAP *
You Pick The Weight On This One.. Keep Spinal Stability In Mind & Pick A Load Where You Can Get At Least 6-8 Rds
POST LOAD & TOTAL ROUNDS TO COMMENTS
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