6/10/15 “Sickle and Hammer”

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 In Workout of the Day

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Mobility: Shoulders


Skill Practice Warm Up: None.


Strength: Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets of 1 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: 7 x 2 DB Split Squat.

The Push Press will be our next strength cycle. Work up to a near max. Knowing this number for the cycle will help you pick the correct weights for the next 6 weeks.


Metabolic Conditioning: “Sickle and Hammer” – 7 minute AMRAP

8 hang power snatches (A: 95lbs, I*: 63lbs, N: 45lbs)

16 wall ball (A: 20lb/10ft, I*: 14lb/10ft, N: 10lb/8ft)

Scaling Guide: 3 – 6 rounds

Log your results online by clicking here.

Compare to: 2014 – 11 – 24

*Women’s “As Prescribed” weights and reps (Rx)really try and do the 10’ target if you can!


Optional ‘Cash Out’: 4 Minute Row

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