May 14th, 2012

Workout of the Day
A.  Two sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
Handstand Walk x 10-15 Meters
Pistols x 3-4 reps each leg

B.  Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM…175
x 3 reps @ 80%...230
x 1 rep @ 90%...260
x 3 reps @ 85-90%..260 to 245
Rest 2 minutes between sets

C.  In eight attempts, build to a heavy Snatch

D.  Four sets of:
Back Squat
x 5 reps @ 70%...260
x 3 reps @ 80%...300
x 1 rep @ 90%...340
x 5 reps @ 80-85%...320 to 300
Rest 2 minutes between sets


A. As Rx’d based on 290 1-RM
- 3 reps @90%/260#s last set)
B. 135, 155, 165, 175(F), 175, 180(F), 180(F), 180(F)
Power snatch/not a full squat
C. As Rx’d based on 375 1-RM
- 5 reps @ 85%/320 last set)
5 lb. PR.
Still not snatching too great when sandwiched between the front squat and back squat. But they felt a little better today, even though I did not PR. Front & back squats feel great.