Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 1x20: Push Press
Storm: Five Rounds (Scale Weight as Needed) For Time Of :
5: 50# DB Power Clean Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Clean Left Hand
5: 50# DB Overhead Squats Left Hand
Max Rep Weighted Pull Up w/ 50 lbs
Skill: Handstand push-up progressions
1x20 Push press, at 95#'s I made it to 13, then had to set the bar down... Did the last 7.
ReplyDeleteFor the Storm, used 50# DB and completed in 9 minutes. None of us had any weights on while doing the pull ups. I averaged 3 real pull ups per round. Since we completed so fast, we did 400 meter run, 400 meter elliptical, 400 meter row and 400 meter bike...
1x20 push press I did with 55 pounds, 61% of max push press weight. During the storm I used a 25 pound dumbell for the cleans and the overhead squats. Using this weight was difficult for the overhead squats, but I was pleased to get through them. I noticed that my left arm isn't as strong as my right, and I noticed it very much so in the squats. Pull-up max was 1 without using my legs to even give a boost. I didn't make it to chin above bar, but could pull my body up a little bit. I usually would give it another try to see if I could pull myself up at all, I usually could.
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