"We fail at the margins of our experience." -GG
That's why Superfast does the weird shit.
1. AMRAP in 7
20 Double Unders
1 Hang Squat Clean Thruster + 1 Thruster 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 2 Thrusters 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 3 Thrusters 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 4 Thrusters 165/115
and so on.....score is total thrusters counting the first one so round one has 2 possible points, round 2 has three, round three has four and so on.
2. Mobility/Pistol Work
20 min mobilizing trouble areas. Ankles, hips, shoulders, back, elbows, quads, hams
then
Pistol work. If you have pistols work on PVC overhead pistols. If you have those try the bar. If you have those try weight.
3. For Time
5 Rounds
5 Burpees over the ball
5 Wall Balls 30/20
rest 1 minute
5 Rounds
5 Burpees over the ball
5 Wall Balls 30/20
***must face the ball on burpees jump off two feet
4. High Ass Box Jumps
Five sets of:
1-1-1-1
(rest 10 seconds between singles)
Rest as needed between sets
1. 15
ReplyDelete2. Done
3. 9:47
4. Done
1. 14 done with 155lb
ReplyDelete2. done
3. 9:20
1. 32
ReplyDelete2. done
3. 7:54
4. idk nick kept stacking weights, highest was about 52
1. 35
ReplyDelete2. Done
3. 7:35
4. LeBron high
1. 21
ReplyDelete2. Done (OH Pistol w/ 15lb bar)
3. 7:45
4. Done 34"
1. 9
ReplyDelete2. Done- 50 FT 9:28
3. 9:49
4. 30" Box and 25# plate
1. 14 done with 65
ReplyDelete2. Worked on pistols; still not quite low enough. Worked some with a band to train low squat and leg straight out then did pistols
3. 13:28 had to fast for annual blood work and had no energy.
4. So afraid to box jump higher than 20". Jumped to height of 24, but not actually on box. Darn it!