May 7th, 2012

Workout of the Day

A.  Two sets for quality, not time, of:

Double-Unders x 40 reps

Box Jumps x 10 reps

(work on speed and efficiency)

Freestanding Handstand x 30-45 seconds

(accumulate time if sets are unbroken)

B.  Five sets of Front Squat

x 5 reps @ 60% of 1-RM

x 3 reps @ 80%

x 1 rep @ 90%

x 5 reps @ 75%

x 5-6 reps @ 80%

Rest 2 minutes between sets

C.  Five sets of 3-Position Snatch

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

D. Five sets of Back Squat

x 5 reps @ 70%

x 3 reps @ 80%

x 1 rep @ 90%

x 10 reps @ 75%

Rest 2 minutes between sets

A. 2 rounds of:

6-7 butterflys pull-ups

10 box jumps (step down)

30 seconds accumulated fs handstands (took awhile at only 5-6 seconds at best)

No double-unders or full box jumps as I sprained something in my right foot about a week or so ago and it is still healing up.

B. 5×175,3×230, 1×260, 5×220, 6×230

Based on 290 1-RM

C. 115, 120, 125, 130, 135

All with a full squat

D. 260×5, 300×5, 340×1, 280×10