Warm up:
5 min jump rope
5 min DROMs
Strength
HBBS: 1X8@65% (155#), 1X6@75% (180#), 1X4@85% (195#), 1X4@90% (215#) – rest 2 minutes.
Conditioning
3 rounds for time of:
50 Double-Unders
20 Steps OH Lunges in place 115/75# (started w/ 95# did 4 reps and knocked it down to 65#)
25 Burpees
For time.
Time: 21:03
The overhead lunges were harder than I thought and not having done them that often made it more difficult.
Showing posts with label overhead lunge. Show all posts
Showing posts with label overhead lunge. Show all posts
Friday, October 25, 2013
Tuesday, June 11, 2013
130611 Outlaw workout
Warm up:
BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#
Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25
Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.
DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.
5 min DROMs
Burgener warm-up
BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#
Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25
Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.
DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.
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