Working Wounded – Steven S.

Posted by Brian PCF
May 02 2010

[@90% Perceived Intensity]
5 Rounds
30 Single Arm KB Swing (eye level), 35 lbs
Run 400m

A1. 4x20x70lbs DB Front Squat
A2. Skill work on Box Jump. Attempt to “hop” down off the 20′ box and immediately get back to the top with as little time spent on the ground as possible. Should be 4 sets of around 10 reps. Form more important than intensity.
B1. 3x10xMax Weight DB Overhead Lunge
B2. 3×10 Glute Ham Raise
C. 3xMax Time, Single Arm Flexed Arm Hang. Jump to the top of a pullup with your good arm, hold for max time. Note the time in seconds.

5 Rounds
AMRAP in 3 Minutes
10 Suitcase Deadlift, 115lbs
10 DB Clean, 55 lbs
Rest 1 Minute

This should get you through to Friday, 7 May. I’ll program again then.

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