Sunday 07/12/09

Location: CHS
Time: 1:30 p.m.

Power Clean
2-2-2-1-1-1

10 min AMRAP of:
5 OHS
10 CTB Pull-ups
10 Atomic Sit-ups, 20#/15#

Atomic Sit-up = In the sit-up position with your back on floor (feet not anchored), hold a medicine ball overhead (so it's touching the floor). Sit-up as quickly as possible, using your momentum to come immediately to your feet. Stand up straight, fully extending the hips and the knees. These can also be done without weight.
Posted by Phil
Labels: , ,

1 comments:

Phil said...

Didn't strictly use the posted rep scheme. Worked on technique with doubles and singles up to 195#, then backed the weight down to 185# and 135# for more quality technique work . . . since I need it. Still need better speed/timing on the bar in the 2nd pull and also need to keep working on eliminating that thigh bump on the bar.

Nice mix of lifts though. My forearms were fried, and the atomic sit-ups contributed to this quite a bit.
Metcon:
2 rounds + 5 OHS, 10 CTB Pull-ups, 9 Atomic Sit-ups (so close)

Those OHS were rough. In the first round, it took 3 attempts to complete those 5 reps (so the first round took forever). After that, they were still hard, but continuous. Evidently, the USAW course this weekend taxed me a bit more than I thought it had.

July 12, 2009 at 3:12 PM

Post a Comment

Subscribe to: Post Comments (Atom)