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
Skill/Lift:
A: Deadlift @ 12X1 60% of 1RM; 10 sets of 2; rest 30 sec
B: Hang Power Cleans 1.1.1 x 5 (10 sec btwn reps); rest 3 min
C1: Ring Push Ups AMRAP x 3 (-1); rest 1:30 min
C2: T2B 15 x 3; rest 1:30
Rest 10 min
Met Con:
A: Deadlift @ 12X1 60% of 1RM; 10 sets of 2; rest 30 sec
B: Hang Power Cleans 1.1.1 x 5 (10 sec btwn reps); rest 3 min
C1: Ring Push Ups AMRAP x 3 (-1); rest 1:30 min
C2: T2B 15 x 3; rest 1:30
Rest 10 min
Met Con:
Row 2K
Post loads, time and thoughts to comments.
Post loads, time and thoughts to comments.
