15 Minutes:
Strict Press
5 - 5 - 5 @ 85%
10 Minutes:
Deadlift
1 set of 5 Reps @ 80%
*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.
Then...
3 Rounds For Time & Reps:
350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups
**8 Minute Cut-off**
*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.
"Forging Elite Fitness In Midtown Omaha"
18 comments:
Press: 5-4-3 @145#
Deads: 340#
6:19, 32 C2B PU
Press:
5-5-5 @ 73#
Deadlift @ 220#
7:56, 13 C2B with Green Band
155#
375#
6:20 18 c2b
80#, 215#; 7:07 black band
5/4/3 @ 63#
Deadlift: 220#
6:52, 5 ctb (no bands)
Deb-
Strict press: 49#
Deadlift: 115#
6:59
140#
525#
6:52-14 C2B
Brendan
JK - 120# (5,5,4) 275#, 6:59 w/ 18 reps
5/5/4 @ 150#
335#
6:18 (27 C2B)
5/4/2 @ 100#
295#
4:54 (21 C2B)
53#
170#
7:18, 14 CTB/PUs (small green & purple)
Jill
Kady-5/4/5 @80#, 190#, 5:56(13pullups-purple band)
70# 5/5/5
203#
6:34 15 pull ups (skinny blue/purple band)
5/5/3 @ 80#
215#
6:40 17 C2B
70# 5/5/5
203#
6:54 16 C2B w/ thin purple band
3 @ 58#, 5, 4 @ 53
173#
Green band 14 C2B
5/5/4 150#
355#
6: 25 26 c2b
Josh J
155# 3 x 5
255#
7:05. @ 24 reps
Dave
press 95#
dead 235#
7:04 17pu
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