"The Chief"

Warm-Up:
4 min. punching bag
20 Ring Rows
10 KTC's
10, 20# DB Swings
20 ball sit-ups
10 HSPU progressions (Shins on bench)

"The Chief" (Puppies):
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

--Round 1: 4
--Round 2: 3
--Round 3: 3 (+ 3 PCs & 6 push-ups)
--Round 4: 2 (+ 3 PCs & 6 push-ups - all but 6 push-ups were knees down)
--Round 5: 4 (all push-ups were knees down)

Felt very sick after this work-out (headache, nausea). Took about 15-20 minutes to recover. Round 4 was pathetic and I basically just gave up with 2:30 on the clock. The squats were actually the hardest thing for me, which is weird, b/c it's usually the push-ups.

Last time I did this was here. Improved on the push-ups, but the rounds were roughly the same. I've got to get faster/better at air squats.

The Chief kicked my tail...

I grossly underestimated the toughness of "The Chief". There was no way I was going to be able to do "Fran" after that one:). Getting upstairs was almost beyond my ability after that. Stats are below:

"The Chief"
Max rounds in 3 minutes of:
45lb. power cleans, 3 reps
6 pushups
9 squats

Rest 1 minute & do 5 cycles.

Cycle 1 - 4 rounds
Cycle 2 - 3 rounds (did girl pushups after first round)
Cycle 3 - 3 rounds (girl pushups)
Cycle 4 - 3 rounds (girl pushups)
Cycle 5 - 2 rounds (girl pushups)

I was actually wheezing a little during the final rounds:)haha.

In total, I did:
45 reps of the 45lb. power cleans
90 pushups
135 squats

Damn good!