April 13th, 2012

Workout of the Day

A.  Five sets of:

3-Position Snatch

(from the floor, from above the knee, from the high hang)

Rest as needed

B.  In 12 minutes or less, establish the following:

3-RM Overhead Squat

Max Reps Unbroken Pull-Ups

(take as many or as few sets as you need to find these . . . one would assume that you will take several cracks at the overhead squats and just one at the pull-ups, but find the strategy that works best for you) 

C.  Five rounds for time of:

3 Rope Climbs

6 Front Squats (205/135 lbs)

(must take barbell from the floor)

A. 95-115-115-125-135

Squat Snatch. Mainly focusing on technique

B. 3RM OHS: 180 lbs.

27 pull-ups

Not sure what my 3RM OHS was, but my 1RM was 187. Shoulders still a little tired from last week, so I am happy with 180#. Pull-ups were a little disappointing. Grip just kind of failed and kip was off.

C. 12:49

Used 205#s the first round, but my form on the frnt squats was bad at that weight. So I switched the weight down to 195#s.