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05.03.2013

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Squat Test
I. Wendler Back Squat (HB or LB): Est.1RM
II. Front Squat Est.1RM
III. Overhead Squat Est. 1RM or Est. Rep Record @ OHS(1xBW)

Post sets/reps/loads to comments.

“Underchester”
Complete the following against a 16:00 Running Clock
Run 800m
Then… AMRAP of
Max Reps x Hang Power Clean (135/95lbs)
20 x GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

6 thoughts on “05.03.2013”

  1. Squat Cycle Test Out
    C. Overhead Squat 1RM or Max Reps x Bodyweight ‘unbroken’
    155# – PR
    *** Many thanks to Chase for extra tutelage here***

    Underchester
    I. Complete the following against a 16:00 Running Clock:
    Run 800m then…
    AMRAP of
    Max Reps ‘Unbroken’ Hang Power Clean (135lbs)
    20/10* x GHD Sit-ups (Hands-Touch-Floor-Toes:fu)
    Notes: *Rep scheme for GHD sit-ups will alternate 20-10-20-10,etc
    6 Rds + 3 – 51 HPC

    Reply
  2. Squat Cycle Test Out
    C. Overhead Squat 1RM or Max Reps x Bodyweight ‘unbroken’
    135# ran out of time

    Underchester
    I. Complete the following against a 16:00 Running Clock:
    Run 800m then…
    AMRAP of
    Max Reps ‘Unbroken’ Hang Power Clean (135lbs)
    20/10* x GHD Sit-ups (Hands-Touch-Floor-Toes:fu)
    Notes: *Rep scheme for GHD sit-ups will alternate 20-10-20-10,etc
    5 Rds + 2 Cleans (Ouch my balls)

    Reply
  3. Squat Cycle Test Out
    Front Squat 1RM: 285#

    “Underchester” (155#, Option A)
    6 rounds + 3 HPC (54 reps)

    Reply
  4. Squat Cycle Test Out: Back Squat 1 RM 205# and a PR! by 5
    Underchester I: 5 Rounds – 2 HPC / 58 HPC’s @ 95#

    Reply
  5. Squat Cycle Test Out
    Front Squat 1RM: 195# PR!

    “Underchester” (85#, Option B)
    6, 6, 8, 8, 9, 7, 6 + 6 (7R + 6) SDHP& GHD’s

    Reply

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