Monday, May 4, 2009

05 May 09
Tuesday
Warm-up
30 Double Unders
3 x 10 Burpees
3 x 10 Glute Ham Sit-ups
Alternate Burpees with GHD situps

Shoulder Press 5,4,3,2,1 reps (2-3 minutes rest between sets, progress with each set, last set do 1 or more)

Rest 3 minutes
5 Rounds for time:
400 meter run
21 x 95 pound Sumo-deadlift high-pull
21 x Ring dips
Finish with 10 minutes of stretching
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Posted by makutdaf at 7:56 PM
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2 comments:

Anonymous said...

Have I mentioned that I hate running? I hit this thing in 19:57 and it hurt like all holy hell. I skipped the shoulder press because I am staying away from heavy lifting until after my fight on the 15th. (For those who don't know, I am doing a Muay Thai fight on May 15 in Anderson, SC). This was good though, and for those who have yet to do it, run it, don't row. It will shave minutes off your time.

BTW Mike, I hit a PR about a week ago on the Snatch, throwing up 183# using a split snatch technique. Thats only 4 pounds under my current bodyweight, so I'm getting close to that benchmark of a bodyweight snatch.

-GNC

P.S. For all my FORMER 7 am athletes, where the hell are ya? was it something I said?

May 5, 2009 at 4:47 PM
Unknown said...

I should be in Thursday, GNC. Therapy in the morning, and then a horse show from Friday on, so you won't see me again till next week.

W

May 5, 2009 at 10:26 PM

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