2 x 5, 1 x 5+
3 minutes for the following:
20 Walking Lunges
2 Down-backs
Then AMReAP (in the remaining time) of:
20 1-arm DB Hand Power Snatch, 55#/35# (split equally between left and right arms)
20 Sit-ups
Start with 20 walking lunges on the basketball court - you will run the rest of your 2 down-backs from wherever you finish your lunges (i.e., your lunges count as part of your down-backs). Then you will spend the rest of the 3 minutes getting as many snatches and sit-ups as possible, i.e., 20 snatches, 20 sit-ups, 20 snatches, 20 sit-ups, etc. until the 3 minutes is up. Repeat 3 times with a 1 minute break between each 3 minute round.
Finale: 2 sets of pull-ups for max reps. Do 1 set of pull-ups until failure, then wait about 3 minutes and do the 2nd set of pull-ups until failure. Spend some time in the hyena stretch during the rest period.
PTodd attacking the wall ball shot
09/08/11
3 comments:
Press
2 x 5, 1 x 5+ *155 x 7*
3 minutes for the following:
20 Walking Lunges
2 Down-backs
Then AMReAP (in the remaining time) of:
20 1-arm DB Hand Power Snatch, 55#/35# (split equally between left and right arms)*45*
20 Sit-ups
Start with 20 walking lunges on the basketball court - you will run the rest of your 2 down-backs from wherever you finish your lunges (i.e., your lunges count as part of your down-backs). Then you will spend the rest of the 3 minutes getting as many snatches and sit-ups as possible, i.e., 20 snatches, 20 sit-ups, 20 snatches, 20 sit-ups, etc. until the 3 minutes is up. Repeat 3 times with a 1 minute break between each 3 minute round.
1. on 2nd round thru 10 snatch
2. on 2nd round thru 15 snatch
3. on 3rd round thru 15 snatch
Finale: 2 sets of pull-ups for max reps. Do 1 set of pull-ups until failure, then wait about 3 minutes and do the 2nd set of pull-ups until failure. Spend some time in the hyena stretch during the rest period.
*2 x 6 strict*
Press
100x6
AMRAP
plus 4, 5, and 11 snatches
Finale: 1pull, 1chin up, strict, then 11 kips
Coyote Ugly Stretch in between
Press
38 x 8
AMRAP:
Round 1: 1 sit up short of round
Round 2: 4 sit ups short of round
Round 3: 4 sit ups short of round
Finale: w/ green and red band
10 pull ups
9 pull ups
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