Wednesday 3.21.12

Warm Ups:

- Dynamic Mobility Drills

- Jump Rope

- Samson Stretch

- Thrusters:  60x6, 150x4, 240x2

Strength Work:

Front Squats (75%, 85%, and 95% of 345):

- 260x1

- 295x1

- 328x1- I got VERY light headed on this rep, so I did not attempt a second.

Shoulder Press (75%, 85%, and 95% of 220):

- 165x1

- 190x1

- 209x1- Wanted 2-3 reps but my strength is not there today!

* I did 65 reps of jump rope single-unders in between each set of thrusters, squats, and presses.*

Push Presses:

30 Reps@ 209: 7, 6, 5, 4, 4, 4

Toes to Bar:30 reps as controlled as possible (minimal kip): 7, 6, 5, 4, 4, 4- I just matched my push press reps and switched back and forth between the two movements.

 

Conditioning:

SWAT Team Training:

In teams of two complete the following for time:

- 800m Run -both team members running together

- 150 Hand Release Push Ups- one team member working at a time until all reps were complete

- 150 Sit Ups

- 150 Squats

- 800m Run- bothe team members running together, and the clock stops when both cross the finish line.

**On the minute perform 2 pull ups each during the push ups, sit ups, and squats**

 

Score:  My partner and I finished in 24:03, which was 5th place out of 8 teams.