Thursday, November 15, 2007

Thursday November 15, 2007

SOD/LOD Back Squats a la Coach Ripp

Heavily Armed

KB Snatch (52) 1/2 rep count each hand
Ring Pushups
Hang Power Clean (95)
Ring Pushups
Push Press (95)
Ring Pushups
Pullups
Ring Pushups
KB Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8

Alex 23:20 36 and 26 lb KBs 50 lb bar
Lance 26:40
Jack 29:15

2 comments:

Micah said...

I completed this one in 28:16. However, I should note that while I did use DBs in lieu of KBs, I also did 12, 10, and 8 snatches with each arm too. I didn't do 6 and 6, 5 and 5 etc... The last time I did this workout it took me 33 minutes to complete. Much better this time.

Micah said...

I forgot to add that I tried swimming after this workout, too. Big mistake! My arms/shoulders didn't want to work. It felt like I was trying to swim through peanut butter. They were just too heavy.