Monday, May 21, 2012

May 21st, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 3-7 unbroken reps
Double-Unders x 30-40 reps
Toes to Bar x 8-10 reps

B.  Four sets of:
Front Squat
x 5 reps @ 70% of 1-RM
x 4 reps @ 80%
x 3 rep @ 85%
x 3 reps @ 90%
Rest 2 minutes between sets

C.  Eight sets of:
Snatch Balance x 1 rep
Rest 2 minutes

D.  Four sets of:
Back Squat
x 8 reps @ 65%
x 6 reps @ 75%
x 4 repa @ 85%
x 4 reps @ 90%
Rest 2 minutes between sets


A. Muscle-ups: 4 singles x 3 rounds (still not able to string these together quite yet)
Double-unders: Did one set of 20, which felt really easy. Still giving my right foot time to heal up, so I skipped them the rest of part A once I confirmed my timing was still there.
Toes to bar: 15, 15, 12. Did a little extra, because these are feeling really good lately and I skipped the double0-unders.

B. Based on 295 1-RM
1×5-205#
1×4-230#
1×3-245#
1×3-260#

C. 115, 135, 145, 155, 165(F), 165, 170(F), 170
Made some improvements in my footwork on these, but then went wuide to get the 170 the last set. Need to really focus getting my body done fast vs. spreading my feet to bring me done faster.

D: Based on 395 1-RM
1×8-245#
1×6-280#
1×4-320#
1×4-340#
The last set was tough! Legs are fine, but my low back was feeling a little tired during both the front & back squats today.

No comments:

Post a Comment