"AMRAP Sets"(6.6.2011)

Elizabeth alone with the barbell!! What are your thoughts during your workout?

I. Dynamic Movement(Pre-Warm-Up 5 to 7 Minutes before workout):
3 Rounds of the following movements:
Row 250 m
Front Squat(45/33 lbs) x 10 reps
Run 200 m
II. Class Warm-Up:
“Vagabond Warm-Up”
III. Mobilization Piece Warm-Up:
1. Perfect Push-Up Position: Band Stretches- External Rotation
2. Hip External Rotation: Box Hip External Rotation Stretch
IV. Strength and Conditioning Workouts of the Day:
A. Bench Press, 3 sets of 2, climbing sets
*Compare to May 17th, 2011*
B. 5 sets of the following movements:
AMRAP 150 seconds of the following movements:
5 Hang Squat Cleans @ 115 lbs/80 lbs
7 Push-Ups
9 Box Jumps @ 24/20 inches
*Rest 75 seconds between sets.*
*Your concentration on this workout is try to go unbroken through all 3 Minutes of work. Limit your rest time during the work production and then during your rest time concentrate on your breathing and recovery.*
*There is no levels for the weight. If you cannot do the workout as prescribed, choose a weight you know that you can handle and be able to move fast throughout the workout. Our concentration is speed!*
Post Weights Used and Number of Total Rounds Completed to Comments.