Tuesday, May 22, 2012

May 22nd, 2012

Workout of the Day

A.  For time:
10 Power Cleans (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Power Cleans (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Power Cleans (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Power Cleans (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Power Cleans (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.

B.  Row 2000 Meters
(you determine the pace based on how you feel)

A. 12:50 Rx’d
I was able to go unbroken with the first round of 155# power cleans, but that was it. I got a couple doubles with 185#s, but the rest was all singles. Chest-to-bars were in chunks, but pretty broken up. I had to slow down quite a bit when I got to the last 2 rounds of power cleans with 225 & 245 lbs. 245#s felt pretty heavy, it should as it is 95% of my max 1-RM, and I failed once on my second rep before getting it.

B. 2000m row = 7:10
I felt like pushing the pace a bit. It was probably about 85% to 90% effort, maybe 95% the last 500 meters.

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