Setting up OverWatch

Tuesday, 10.12.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility

Strength:
-Box Squat (to Parallel)- 10x3 @185# (30sec. recoveries)
-Power Snatch- 10x3 @105# (30sec. recoveries)

Conditioning:
-AMRAP-
Double'Unders in 5min. - 215
rest 1min.
10m Sprint in 4min. - 55
rest 1min.
Muscle'Ups in 3min. - 12 (full turn-out)
rest 1min.
Back Squat @225# in 2min. - 7
rest 1min.
GHD Situp in 1min. - 26

Skill:
-Deadhang, strict, full turn-out Muscle'Up- knocked out 3 of these Badboys. Pat Sherwood was teaching MU's at my Cert. a couple weeks ago and I looked like a fucking Pansy because I failed multiple deadhang MU's. These, on the other hand, were strict in every sense of the Word, and were legit. Those are for you, Pat!

Box Squats & Snatches felt good, moved quickly, short rests. The AMRAP craziness was Badass. Had a really good time with it. DU's were pretty sloppy, not a great performance. Sprints were consistent but I should have pushed harder, closer to the 60-65 range. MU's went pretty well, working the full turn-out at the bottoms. Thought for sure I'd have to drop the Squat weight, but I was able to get 7 as Rx'd. Squat might actually be getting better. GHD's were done on a Bigass tire, about as fast as possible.