2014-07-14

MONDAY WORKOUT

Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.


Then...


3 Rounds For Time:

30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m

**20 Minute Cut-off**

*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!

16 comments:

Anonymous said...

10@10#, 6@15#, 4@20#

Modified workout to 20 DB snatch, and 14 pistols /rd.
19:52

Jen

Anonymous said...

5 4 4@26# 4 4@31#
2rnds plus 30 pistols
Dave

John Dunn said...

5x4 @ 35#

2 rds + 11 pistols @ 60# and plate under heel for pistols

Eric said...

5,5,4,4,2 @ 20lbs
2 rds plus 12 pistols (60lb)

Lisa Dempsey said...

I think it was something like this: 4@5#/4@5#/3@8#/4@8#/2@#10/3@10#
3rd + 7 snatches
30# DB/did a few pistols with 10# plate then switched to lunges to protect my knees

Anonymous said...

Red /purple bands for pull-ups.
2rds + 5 DBS @ 35#, pistols to a box (w/10# & 25# plates on the box)
Jill

John Dunn said...

Whoops that should read 2 rds plus 11 DBS, not pistols. I must have had those dang pistols on my mind.

pirish said...

mix of no band/orange band for pullups

2 rds + 15 pistols (box) #50 snatch

Brianne Kemp said...

It was bad. But I was there.

1 round + 30 snatch (50#) + 30 pistols (box)

Anonymous said...

Purple & orange band

2 rounds + 6 DB Snatches @ 40#. Pistols no assistance - dang you Brandon :)

-Katherine

Kevin said...

2 rds + 50m 60# db/pistol rx

Carolyn said...

2rounds + 46 w/ 30#DB,14" box

Darren said...

53#-26# weighted pull ups
2 rds + 24 snatches (70#, 12"box)

Colin McDermott said...

2+3 snatches rxd

Rachel said...

strict and 3# pullups

35# DB snatches, pistols with 15# plate, 2 rounds even (last run only to pole and back)

Jason Monroe said...

2 + 19 snatches