Black on Black

8 Jul

“The Master of Life’s been good to me. He has given me strength to face past illnesses, and victory in the face of defeat. He has given me life and joy where other saw oblivion. He Has given new purpose to live for, new services to render and old wounds to heal.
Life and love go on, let the music play.”  Johnny Cash

OPERA

Cleans 5 x 3


12 Minute AMRAP

1 – 20′ Rope Climb

3 – HSPU

5 –  2 Pood Swings

5 minute rest

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

30 second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

Daily Good = Food for the Soul

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7 Responses to “Black on Black”

  1. Carl July 8, 2010 at 8:31pm07 #

    Training An MMA Fighter this morning ..Lets see How he likes the Underground Shack style of Training!!

  2. Carl July 8, 2010 at 8:31pm07 #

    he hit 11rnds..changed it from 12 to a 15min AMRAP (pretty solid)…he is on the same card as Dan Henderson for the Toyota center in 8wks…

    For me…

    worked up to 245#x3 on the Cleans

    8rnds on the metcon-the rope killed me..i just could not get up on the 9th round…arms were dead!!

    Worked with 50# dbs on the presses..6-10 reps on each round.

  3. undergroundshack July 8, 2010 at 8:31pm07 #

    worked up to 210# on cleans, felt good…can go higher in weight next time for sure

    8rds, no feet on rope climbs

    used 35# dumb bells, 15+ on each of the first 3 rds, last set I got 10

    nice one today!

  4. Carl July 8, 2010 at 8:31pm07 #

    It will be on PPV..I’ll shoot you the details as soon as i get them…this guy is 7-1 and Chad is Undefeated..should be good! Shit, if i can get some tickets for you..think you could come down?

    • undergroundshack July 9, 2010 at 8:31pm07 #

      get me the dates…. I would be down to come watch the fights as long as I don’t have anything planned!

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