From last weekend...
Warm Up
pvc burgener x 3
barbell complex x 3
3 rounds of:
10 squat jumps
8 clapping pushups
6 box jump @ 24
4 knee jumps
2 chest to bar pullups
Review
Press
- grip width, bar tracks vertically along the midline, head accommodates bar, tight midsection, elbow position lower and slightly in front, finishing overhead
Push Press
- dip and drive, depth, speed, push to overhead and lock out hips and knees
Work
4 minutes for max rounds of:
5 push press @ 95
10 burpees
- 2 min rest -
4 minutes for max rounds of:
5 chest to bar pullups
10 swings @ 53
- 2 min rest -
4 minutes for max rounds of:
5 ring dips
10 wall ball @ 20
Post rounds and reps for each of the three couplets to comments
Extra
front squat practice at light to moderate load
cabana am workout
ReplyDelete5mins weighted cindy rings
rest 1min
5 mins 20 DU, 20 situps
rest 1min
5mins weighted cindy rings
rest 1 min
5mins 20 DU, 20 situps
2rds + pullups and pushups
4rds + DU
2rds + 4 pullups
4rds + DU
good workout probaly should have gone alittle lighter on the cindy but the 20/20 aloud you to go allout the whole time
40# vest was good for the pushups and brutal for the ring pullups. Went a little slower than needed on the squats in order to make sure every one was done with near perfect form and balance. Had to switch to jumping pullups after the first round on both sections. Sacrificed a little DU form in order to get more in a row. A lot more work, but kept the flow of the amrap up which was crucial. About 1/2 round behind Cabana
ReplyDeleteCabana PM workout
ReplyDeleteAs rx'd
4 rds + 3 press
4 rds + 5 pullups
4 rds + 5 ring dips
another good workout the c2b and swings really worked my grip
As rx'd...
ReplyDeleteClint:
4 + 5 push press
4
4 + 1 ring dip
Trickle:
3 + 3 push press
4 + 2 c2b pullups
4
Beastmaster:
3 + 5 push press + 8 burpees
3 + 5 c2b pullups
3 + 5 ring dips
That was a good one. Shoulder is killing me though. Might need to back off for a while to see if this thing will heal its self. Frustrating.