July 23rd, 2012

Workout of the Day

A.  Six sets of:

3-Position Snatch

(floor, mid-thigh, then high hang)

Rest 2 minutes

Build over the course of the six sets to approximately 75-80% of your 1-RM Snatch.

B.  Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

D.  For time:

Row 500 Meters

50 Kettlebell Swings (32/24 kg)

30 Chest-to-Bar Pull-Ups

Row 500 Meters

A. 95, 115, 125, 135, 145, 150x2 (failed from high hang)

Mostly a grip thing on the last set

B. 95x5, 115x5, 125x5, 155x3, 150x2, 145x5, 115x10It has been sooo long since I have done a heavy strict press.  Totally overestimated my 1-RM thinking it would at least be what I had maxed out on at my strongest, 185#s.  Probably more like 170 to 175.

C. Dips: 10, 5/3/1/1, 4/2/2/2, 3/2/2/1/1/1Turned out pretty well the first 2 sets of dips, not so much on the 3rd and 4^th. The directions did not so you could not, so these ring dips were kipped.

Strict Chest to Bars: 3,2,4,4. Changed up grip each set. Palms away med, palms away wide, palms facing med, palms facing wide

D. 9:16. Went to fast on the 1st row and then crumpled a little on the KBS after getting the 1st 20 reps unbroken.  Got 5 C2Bs unbroken, then in bunches of 2-3 reps after that.