A.
Six sets of:
Front Squat + Push Jerk, 2+2
rest 2-3 minutes
B.
Five sets of:
As many rounds and reps in, 2 minutes of:
Wall Ball Shots x 20 reps
Chest to Bar Pull-Ups x 10 reps
Double Unders x 20 reps
rest 90 seconds
(continue the next AMRAP where you left off at)
C.
Three sets of:
Glute Ham Raise x 12 reps
Rest 45 seconds
Elevated Supine Ring Row x 12 reps
Rest 45 seconds
Weighted Hip Extension x 12 reps
FIRST!!!!!
ReplyDeleteA: 5 sets at 135#. Form was sloppy, did not complete 6th set due to shoulder pain.
B: 1st set-1+8, 2nd set-2+10, 3rd set 3+8, 4th set-4+5, 5th set finished 5 total rounds. did my 1st set of 10 chest to bar unbroken!!
C: did not do, my back started to tighten up.
A: 185, 195, 205, 215, "", ""
ReplyDelete* The weight felt good, but it's just awkward with the hands going from front squat to jerk.
B:
- 1 + 15
- 2 + 24
- 3 + 35
- 5 + 2
- 6 + 12
* This was a good amrap. The wall ball was all over the place which made it much more difficult, but challenges are welcomed. The pullups felt pretty good. I did the first couple sets unbroken, and then went 5 with 5 singles.
C: complete
A. 95, 105, 115, 120, 120, 120
ReplyDelete*Weight for the squat wasn't bad however I struggle with overhead stuff so it did get of the push jerks. More focus on getting under the weight will help.
B. Total of 4 rounds over the whole time.
*was trying to do one round per 2 min but had to play too much catch up. Wall balls felt good, nearly all unbroken, struggled with double unders.
C. complete
A. 135 for all sets. First real experience with the push jerk. Thanks Brian for the instruction in cleaning up the form. Invested in some wrist wraps the transition from squat to push sucks.
ReplyDeleteB. Didn't complete fourth round. Double-unders.....ugh. I will get better at them. Wall balls sets were unbroken but one.
C. Legs wobbly after...
Overall not too bad for my first session at the comp class. Thanks guys for letting me play. look forward to next week.
A: 155, 155, 175, 175, 185, 195
ReplyDeleteB: 1+17
3
4+15
5+24
6+35 total
Maintained unbroken on pullups for first three rounds. No repped myself on 4 wall balls. Broke on a few of the DU. Room for improvement. Missed the team on this one today!!