Friday...5 AMRAP's...30 LB Wallball... | Lift Heavy Run Long

Wasted!  I weighed in at 185 this morning.  There was a lot of work done in the gym today…

I’ll explain this in a minute.  First, we do the Bench pressing…

Bench Press 3RM; 5 x 3 @ 90%

Got 180lbs for a 3 Rep Max!  That was awesome.  Then did the 5×3 at 165lbs.  Felt good.

Then…

AMRAP 5 Minutes

  • 8 Chest to Bar Pull Ups
  • 15 Wall Ball Shots w/ 30 lb. Wall Ball!

Holy crap!  That 30lb wall ball makes a huge difference.  This was the first time I had done wallballs with it.  First round = 3 Rounds + 8 Pullups.

Rest 2.5 Minutes then do it again:

AMRAP 5 Minutes

  • 8 Chest to Bar Pull Ups
  • 15 Wall Ball Shots w/ 30 lb. Wall Ball!

2 Rounds + 11 Wallballs.  Starting to wear down pretty good.

Rest 2.5 Minutes then do it again:

AMRAP 5 Minutes

  • 8 Chest to Bar Pull Ups
  • 15 Wall Ball Shots w/ 30 lb. Wall Ball!

2 Rounds + 1 Wallball shot.  I was done doing those wall ball shots.  Tough!

Rest 2.5 Minutes then…

AMRAP 5 Minutes

  • 8 Handstand Push Ups
  • 15 Hang Cleans @ 115 lbs.

At this point I’ve pulled a Harrold (Language warning)…At least they didn’t kick me out.  I even took my shoes off.  Not sure why.

Only got 1 round plus 7 cleans.

Rest 2.5 Minutes then do it again:

AMRAP 5 Minutes

  • 8 Handstand Push Ups
  • 15 Hang Cleans @ 115 lbs.

Only got 1 round + one clean… The positive thing in this is that I did not scale the Handstand push ups.  Got all of them legit.  Slowly but surely.  That’s it.  Happy Friday!!  Don’t forget to watch the new Barbell Shrugged!