Saturday 03/20/10

Weighted Pull-ups
3 x 5

Compare to 01/31/10.


15 min AMRAP of:
5 GTO, 135#/95#
10 Push-ups
15 Sit-ups

GTO = Ground-to-overhead, i.e., get the weight from the ground to overhead (with feet underneath hips/shoulders) in any manner desired. Thus, any type of clean is acceptable, any type of jerk or press is acceptable, and any type of snatch is also acceptable.
Posted by Phil
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5 comments:

Phil said...

Weighted Pull-ups 3 x 5
BW - 5
25-5
-----
50-5
50-5
50-5


AMRAP
7 rounds + 5 GTO, 8 Push-ups

I did clean and jerks (or push press) with 65# DBs to spare my wrist.

March 20, 2010 at 11:32 AM
Kiley said...

Skill work on muscle-ups (wow need lots of work on these!) and did some "tall cleans" to help me pull myself under the bar. I really need to consistently work on this.

AMRAP
6 rounds exactly
85# (did clean and jerk)

March 20, 2010 at 3:09 PM
Phil said...

Around 5:30 p.m. at UA

Tabata Run
8 x 20:10 @ 12%

7:18 x 8 (8.2 mph)

March 20, 2010 at 6:13 PM
Seth Mierow said...

AMRAP
7 rounds + 1 GTO

Did 135# on barbell, clean and push press/jerk
Good workout Phil.

March 23, 2010 at 7:11 PM
Phil said...

Thanks - I don't know how much credit I can take. I modified one from CF Football.

The original one was GTO at 185#/135#, and it was back extensions instead of sit-ups. We only have 1 GHD, so 3 people doing back extensions would have been tough. I'd like to do the heavy GTOs at some point, but we don't have heavy enough DBs to match that, so I went with lighter and faster.

But man, 185# would be a pain.

March 24, 2010 at 9:06 AM

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