Schedule:
3/28 - 7AM
3/29 - 7AM
3/30 - Any class (do workout or variation of)
3/31 - Rest
4/01 - 7AM
4/02 - Compete
Morning:
Thruster 1-1-1-1-1 reps
Complete a single rep every 3 minutes. Go up in weight every set. Start with warm-up sets of 5, 3, and 2 reps.
followed by,
AMRAP in 8 minutes of:
6 Kettle Bell Swings, 2/1.5 pood
9 Push ups (Hand release, quads must not touch ground)
12 Box Jumps, 20 inch box
Post weight and reps completed to comments.
Corny or cool?
6 comments:
Worked up to 225 on my last thruster,
7rds for the AMRAP
Thrusters:
109,119,143,153,failed at 158
153# felt relatively easy, but I let the bar get out in front of me on 158# and couldn't get it.
6 box jumps short of 6 full rounds on metcon. Pushups were the factor here, but these felt solid even though I broke them up a lot after 2nd round.
230 for thruster.
Push the prowler back and forth in the gym with 9 push ups each time, for 8 minutes or so. 8-10 rounds not sure?
Yesterday did Fridays workout of
5 rounds
30 lunges
10 SA (R) Snatch 1.5
10 SA (L) Snatch 1.5
Sub 10 GHD-Sit ups for 30 sit ups
12:10 or so.
220 for thrusters, failed at 225.
10 rds + 6 pushups for the wod.
Holy shit, Nate! beastmode.
Thruster = 153 (11# PR)
I'm pretty sure I would have had 158, but I was feeling feisty so I tried 163 instead and failed. Too slow out of the bottom (always) and couldn't quite get my head through.
Metcon = 6 rds, 7 pushups
Pushups were the limiting factor, as usual. Otherwise it felt decent. Thanks for the pacing tips, Jon, and the box jump advice, Jimbo Slice!
haha, thanks addi.
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