Sunday Brandon Sunday
Warm-up:
front squat
back squat
overhead squat
Brandon's Bad Day, after Brian's brave headfirst leap
Three rounds for time of:
* 95# overhead squat, 15 reps
* 15 L pull-ups
* 95# split jerk, 15 reps
* 15 knees to elbows
* 95# hang clean, 15 reps (full squat)
* 15 back extensions with 25#
36:36 (8:51, 15:40, 12:05)
First round @ 95#, switched to 75# for the last two rounds after twice getting the bar overhead and almost dropping it on my head. Really considered quitting after the first round; WAY worse than it appears to be. Jerks broken 8-7, cleans 5-5-5. L pull-ups in particular were tough, in 3s and 2s by the end - need to keep on the full ROM, too.
Ran out of time to try out the rings. Took my sweet time getting started, couldn't make up my mind between this and the newly posted SDHP-PJ workout (one to try, I think).
4 comments:
Boy am I glad I didn't start at 95#. I thought about it, and for once, made the right choice. See it took you a round. Nice work.
I'm actually fairly sore, so I took a rest day. But sometime this week we should do a GymJones-style sprint/ring pushups workout (either at the East river track or one of the areas in Central Park or the roof of Coles when it reopens).
You'd figure I'd get the hint after watching the Marine get walloped at 95#. Amazing how much harder the L pull-ups were after OHS reps.
Sounds awesome, I think Coles reopens tomorrow. Now if only we could get some crazy elastic resistance bands...
aw man, I missed this? That looks like an ass kicker for sure.
Don't worry, it's waiting for you Scott. This is a good on-your-own workout, we should look at the SDHP-PJ workout though...
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