STRENGTH:
Power Clean
3-3-3 (Newer Members - 5-5-5)
* This Version Of The Lift Starts From The Floor & Finishes In A PARTIAL SQUAT Catch
** Your First Set Of 3 Of The Three Sets Will Start @ 85% Of Your Current Best One Rep Max Clean, Your Second Set Will Be 90% & Your Final Set Will Be An Attempt At A New Max Which Will Fall Between 93-95%... GET STRONGER!!
We Will Slowly Work Up Using Sets Of 2 To Get To 85%... Take Your Time & Really Perfect This Lift
WORKOUT:
Elevated Inverted Row Holds (Feet On 12" Box)
* Accumulate 120 Total Seconds Holding Your Chest To The Bar & Body Tight.... Use As Few Sets As Possible To Reach This *
POST YOUR BEST LOAD & HOW MANY SETS NEEDED TO REACH 120 SECONDS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Inverted Row. Show all posts
Showing posts with label Inverted Row. Show all posts
2011-10-05
2011-03-02
WEDNESDAY WORKOUT
SKILL WORK:
Hang Squat Clean
(Tall Clean, Power Position, Mid-Thigh + Transition Work X 2 Reps Each)
* 10-15 Minutes *
* Keep the weights light and perfect each element of this powerful movement *
WORKOUT:
4 HSPU's (Box Assisted, Down to Pads, If Needed) (20 sec Handstand Holds are acceptable too)
8 Inverted Rows (Ribs Pulled Down and Chest to Bar)
12 Alternating Pistol Squats (Box Use Is Permitted)
** Max Rounds In 20 Minutes **
Hang Squat Clean
(Tall Clean, Power Position, Mid-Thigh + Transition Work X 2 Reps Each)
* 10-15 Minutes *
* Keep the weights light and perfect each element of this powerful movement *
WORKOUT:
4 HSPU's (Box Assisted, Down to Pads, If Needed) (20 sec Handstand Holds are acceptable too)
8 Inverted Rows (Ribs Pulled Down and Chest to Bar)
12 Alternating Pistol Squats (Box Use Is Permitted)
** Max Rounds In 20 Minutes **
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