22MAY10

Warm Up: Standard + Burgener

Practice: Power Snatch 3 x 5 reps; if you know your 1 rep max this should be 65,75,85%. If you do not know your 1 rep max then progressively add weight until you do a set where the 5th rep is difficult. That will count as your 1st set and then add a few pounds the next two sets. Power Snatch is from ground (mid shin) to overhead but you do not need to go down into a full overhead squat. Remember the rep does not count until you come up to full hip extension while the bar is still locked in overhead.

Train: "Cindy" (compare to 12MAR10)
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat

Try to occupy by force a pullup bar and stake your claim for the entire twenty minutes.
1. Pullups are from full extension to chin over the bar. Kip, fart, scream, jump, do whatever you need to get up there.
2. Pushups are chin, chest, and thigh touch the ground at the same time to full extension. Go to your knees if you have to in order to keep up the intensity, but same rules apply. Try to go at least ten rounds if you can before dropping to your knees.
3. Air squats are crease of the hip below the knee to full hip extension at the top.
Anybody got 20 rounds or more in them?

This will burn
This will suck
This is your Workout of the Day
Say hello to aerobic conditioning

Comment: post your practice weights and training total rounds + any additional reps completed in the 20 min

Post: PNF those quads and hammy’s but after a workout like this spend some time also stretching your chest, lats (wings) and shoulders