warm up
450m run...
then
6 spidermans
7 squats
10 pass throughs
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Arched Back Good Mornings
6 sets x 2 reps
H.A.P (Heavy As Possible)
Olympic
Clean & Jerk
3 sets x 1 rep
3 sets x 1 rep
H.A.P
Endurance
2 mile run
2) Row
100m
1 minute rest
8x
3) Airdyne
max calories in 10 minutes
even minutes hard
odd minutes easy
4) Swim
800m
-------------------------------
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115lbs/85lbs)10 KB Swings (53lbs/35lbs)
10 Box jumps (24"/20")
POST ROUNDS AND EXTRA CREDIT
TO COMMENTS
20min AMRAP:
ReplyDelete10 Push Press (35Kg)
10 DL (35Kg)
10 BW squats
=8+26 ARE YOU KIDDING ME?! ONLY 4 MISSED?!
-I'm pretty sure my Push Presses turned into Push Jerks cause I naturally do that, but I really tried NOT to.
-I just kept the same weight for DL b/c I can still feel my hammy a bit (and it's easy transition), but it's WAY better so I thought I'd just go through the motions for that movement and slow down and pay close attention to how it feels.
-Same thing with squats, feel for anything, careful careful careful.
**Round 7, busted my chin on Push Press. That was fun, but it's not the first time.
Oh yeah, and one funny thing. So, the concept of personal space doesn't exist here, like DOES NOT EXIST....not even in the gym where I could drop something on your face, or pull a bar off the floor and rack you, nowhere. So while I'm doing my Push Press these guys keep walking by so close I could've licked their faces. So instead of doing that, I just breathed really hard (emitting a decent amount of spit) to make them back off. LOL! It was hilarious and I made great use of a universal language, the "Nobody Likes to be Spat Upon" language.
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