Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A: Deadlift @ 2111; 3,3,3; rest 3:00 min
B: Push Jerk 3,3,3,3,3; rest 3:00 min
Met Con:
"Cindy w/ HSPU"
20 min/AMRAP
5 HSPU
10 Pull Ups
15 Squats
Post loads, time and thoughts to comments.
A: 275, 315, 335
ReplyDeleteB: 115, 135, 155, 175, 185x2
HSPU w/ hands on 2- 45lb plates and head to one abmat
10Rds
Notes:
HSPU - Rd 1 - 5, Rd 2 - 3, 2, All following Rds 2, 1, 1, 1
All pull ups - unbroken chin over for 8 rds butterfly for first and last.
SQ - slow and steady
pretty sweet way to keep a workout log
ReplyDeleteA: 275 315 345 (last set was f'n heavy)
ReplyDeleteB: 135 155 175 185 195(1) ...did not get low enough in the catch of the jerk on the 2nd...push jerk, no splits
no time for wod...will make up as soon as I can