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: Squat Clean BTAH single
B: HSPU @ 21X1; AMRAP x 3; rest 3 min
Met Con:
"Legit"
For Reps:
3 Rds/ 1 min rest after last round
1 min AMRAP Box Jumps - 24"
1 min AMRAP Wall Ball- 20lb to 10'
1 min AMRAP Sit Ups
1 min AMRAP Push Press - 75lb
1 min AMRAP Ring Push Ups
Post loads, HSPU's, and totals to comments.
A: 75x3, 135, 165, 185, 205
ReplyDeleteB: 11, 8, 7
Met Con:
1 - 28, 20, 33, 21, 23 = 125
2 - 22, 17, 28, 18, 18 = 103
3 - 20, 15, 20, 15, 16 = 86
Total: 314
Notes:
SQCL - 1 rep max
HSPU - hands on 35lb plate, head to abmat - tough tempo w/ pause at the bottom
Met Con -
Not too bad -
Wall Ball - weakest movement
Sit Ups/R.Push Ups strongest movements
(A) 75x3 135 165 185 205
ReplyDelete(B) 5 6 6
Met Con
Rd 1 35, 30, 30, 25, 18=138
Rd 2 30, 22, 25, 25, 14=116
Rd 3 30, 15, 20, 18, 13=96
Total reps: 350
Notes
Sqcl was tough at the bottom, but I may have been able to squeeze out a little heavier one...
HSPU's were really tough at that tempo...but was happy with keeping the tempo for the most part...35lb plate with head to abmat
Met Con was tough on my lungs, but was happy with the effort...last round of wallball kicked my ass...ring pushups need work
Glad to be working out...and it was great that Nick and I got to hit it together...just like old times!