"Row Your Push"(11.15.2010)
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope, Bike, or Row)
Hamstring Partner Stretch
Hamstring Band Stretch
Front Rack Band Stretch
Squat Openers(Against Wall)
Thor Extensions(Foam Roller or Lacrosse Balls)
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5
*Compare to February 16th, June 9th, September 2nd*
B.”Row Your Push”(3 Rounds for time of):
Row 500 m
DB Squat Clean Thrusters x 21 reps @ 35/25
*You will start in the Hang Position with the dumbbells and complete a squat clean and finish with a thruster.*
*Scaling for Dumbbells will be enforced.*
III. Competitors Skill Session:
Muscle-Ups, Perform 1 Muscle-Up, every 15 seconds for 3 minutes
Bring it, boys and girls!! Cannot wait to get back at it and see my 5:30 crew 🙂
dumbell squat clean thrusters are gonna suck! wohoo!
yea this is going to burn
Time… 17:21 Rx… my shoulders are spent! 🙂
Dumbbell squat clean thrusters were very rough.14:28 rx
awesome job to the 530pm class!!! … got 180# for 5 on deadlift and 16:44 RX for the workout … very tough. haha.
i thought i did well at 1001 failed at 420 for 5
15:48 RX; 5 REPS AT 160. LOOKING FORWARD TO TRYING THAT PROGENEX!