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
A1: Press Cluster 1.1.1.1.1 (rack and rest for 10 sec on each rep) x 3; rest 2 min
A2: KB Swings 21 x 3 - unbroken; rest 2 min
B1: Ring Dips @31X1; AMRAP(-1) x 3; rest 45 sec
B2: Double Unders 40 x 3; unbroken; rest 45 sec
Part 1:
For time:
50 GHD Sit Ups
Rest 5 min
Part 2:
Sprints 100m x 4 @ 90%; rest 1 min
Pistols are getting a little better - varying btwn a 20 and 25 KB for levering and balance. Still having difficulty getting full depth w/o weight.
ReplyDeleteA1: 135, 135, 135
A2: 53, 53, 53
B1: 12, 9, 7
B2: 40, 40, 36/8/11/17/21/15/40
Part 1:
2:15
Part 2:
Didn't get too - will do on an active rest day.
Notes:
Press - Solid weight - maybe try 140 next time this rolls around.
KB's - were too easy - need to use 62 or 70 next time.
R.Dips - tough tempo
DU - got mental after missing for the 5th time..lol
GHD Sit Ups - unbroken to 25, and broken for the rest.