Warmup: 10 pullups / 10 burpees / 10 airsquats 3 rounds.
A.1) Find a 3 Rep Max Weighted Pullup (hang the dumbell between your feet or knees)
60s rest
A.2) AMRAP Clapping Pushups
60s rest
5 rounds for weight/reps.
What does this mean? take a guess at a 3RM weight for pullups... spend a few sets building it heavy as part of your warmup. Find a weight that feels heavy but doable and then begin. 3 reps (maximum effort). then rest 60seconds. then as many clapping pushups as possible, chest to ground on the bottom, hands make contact at the top. Rest 60 seconds then go back to the weighed pullups, increase the weight if you succeeded your 3 reps at the last weight.
Do this 4 times and keep track of weight for pullups and reps for pushups.
Rest 6min
B) 250m Row Sprint for time
60s Rest
500m Row Sprint for time
60s rest
1000m easy Row not for time.
Post weights / reps / times and thoughts to comments.
these workouts after drinking really hurt!... lol note to self... dont drink before workout days.
ReplyDeleteA1) 50, 55, 60, 60, 60.
initially i started with wide grip, then narrowed my grip until i did hammer grip.
A2) 17, 19, 13, 12, 8 (lol)
lemme hear you clap clap clap...
B) 250m = 52 secs
500 m = 1 min 55 secs
waiting for a competitor...
im just letting you warm up before i start taking over
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