90%: work 10 - rest 5 - work 10

1-12-2011

Awesome pm workout off the OPT site: two amraps at 90% effort, good mix of exercises, really fun and pretty tough. Ring dips were rx'd, but subbed ring push-ups (feet on box) due to shoulder pain. TGUs and snow-shoveling left me with a pretty sore shoulder.

Part I: 10 minute amrap, 90% effort
-5 ring push-ups
-5 deadlifts, 95#
-5 hang power cleans, 95#
Rounds: 13 + 1 ring push-up

Rest five minutes.

Part II: 5 minute amrap, 90% effort
-10 wall balls (14# 10')
-1 rope climb
Rounds: 5 + 1 wall ball

Thoughts: felt pretty good, didn't take it to the wall but worked hard. Ring push-ups slowed down over time, but hang power cleans forced me to rest, recover my grip. Just need more time with the bar in hands. Second amrap, first few sets wall balls unbroken, last two sets broken into threes-fours. Rope climbing could be more efficient.