June 25th, 2012

Workout of the Day

A.  Four sets of:

Front Squat x 5 reps @ 75% of 1-RM

Rest 2 minutes

B.  Five sets for times of:

Touch and Go Power Clean and Jerk x 6 reps

Rest 2 minutes

“Grace” speed, but build in weight over the course of the five sets, goal is to determine how much you can handle in touch and go rhythm . . . AND to handle more than you used on June 1, 2012.

C.  Four sets of:

Back Squat x 5 reps @ 75% of 1-RM

Rest 2 minutes

D.  Four rounds for time of:

10 Burpees

15 GHD Sit-Ups

30 Double-Unders

A. 225#s (75% of 300 1-RM)

B. 145, 155, 170, 180, 185#s

Heaviest set was 10 pounds more than on June 1st

C. 280#s (75% of 375 1-RM)

D. Four rounds for time of:

10 Burpees

15 GHD Sit-Ups

30 Double-Unders (**subbed 20 air squats**)

Time = 7:55