AMRAPpin'

Tuesday, 11.2.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-4x Pistol (alt.) + 8x Deadhang Pullup + 12x Situp, 3 sets

Strength:
-Snatch-Grip Deadlift, 3x from the ground to just above knee + 2x from just above knee to full ext.- 5 sets of (3+2) @185 (3min. Recoveries)
-Snatch High Pulls- 5x3 @155, explosive (3min. Recoveries)
-Press- 110x15, 110x10, 110x7 (3x Max Set, Rest 3min./set)
-HighBar Back Squat- 165x42, 165x12, 165x12 (3x Max Set, Rest 5min./set)

Recovery:
-5min. light Row- 1,017m, 109.2 Avg.Watts
-7min. Foam Roll

Rest 4hrs.

Conditioning:
-2:30 to Row 500m + AMRAP Push Press @135 (3 sets, rest 5min./set)
1st - 1:35, 12
2nd - 1:40, 8
3rd - 1:45, 8

Working the HighBar Back Squat recently, getting more comfortable with it. My legs were still pretty damn sore from all the Pistols on Saturday, but was still able to hit 165x42, which was unexpected. Today was fucking brutal on the legs & shoulders. Time to eat & cash in on some contrast showers.