My quest to qualify for the CF Games as a masters competitor
Monday, April 16, 2012
April 16th, 2012
Workout of the Day
A. Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)
B. Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2-3 minutes between sets
C. Every minute, on the minute, for 10 minutes, complete the following:
135/95 lb Thruster x 3 reps
Chest-to-Bar Pull-Ups x 6 reps
The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 14s, 14s, 13s, . . . . Focus should be to be smoother and faster each set.
D. Take 10-12 minutes dedicated to mobility work.
A. Butterfly pull-ups, freestanding handstands and 'The Drill' (cleans) with 95 lbs. three times through
B. Based on 1-RM of 285 5 x 200, 5 x 215, 5 x 230, 3 x 245 Front squats felt OK, but I was not feeling very strong today. Maybe my CNS is still a little blown out from last week
C. 18, 20, 20, 20, 24, 20, 20, 20, 20, 20 I messed up and only did 5 C2Bs in the first minute, that is why it was 2 seconds faster. In the 5th minute, I fell over on my ass during the last thruster. What a spaz.
D. Complete - Mostly hips