Josh Smith 38#
5 minute AMRAP3 Shoulder to Overhead, 185/135
5 Ball Slams, 30/20
Rest 3 minutes
5 minute AMRAP
10 Plyometric pushups
10 Supine Ring Rows [DEMO VIDEO]
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
Post reps to comments.
6 comments:
Resting my sore shoulder today. And Bill had to be at work early. Should be back Monday. Have a good weekend!
Cori-
see there....you're a prophet;0)
10 rds 3 reps for the first 5 min (mod with only 75# s to oh, but i was able to do 20# slammers)
3 rounds 17 reps for the second 5 min rx
the a.m. class did supine ring rows with the body parallel to the floor by adjusting the rings and putting a plate underneath the feet so that the body wasn't touching the ground...i'm watching/listening to the video as i type this...i'm not sure if the is what the video does...i was going off the last time we did supine ring rows and box jumps a while ago. regardless, the ring rows were the show stopper for everyone, but it was fun to do!!!!
btw, the video was awesome! it's a great way to train the beginning of the hip pop for the muscle up!
and here is another video for the muscle up progression:
http://www.youtube.com/watch?v=xIX8RIYYiSI
Yaaaayyyyy push jerks! My favorite. Looking forward to the "opportunity" to work on those as well as the other elements tonight! :)
WOW!! This was tougher then how it read. I did improve on my OH movement but then digressed as the work continued.
57 on the 1st one and 91 on the next. RING ROWS were a BEAST!
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