Tuesday, July 24, 2012

July 24th, 2012


Workout of the Day

A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM
Minutes 5-8 = 85% of 1-RM
Minutes 9-12 = 90% of 1-RM

C. Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D. Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 minutes between sets.
(Pro-tip – don’t get too greedy here . . . those 2 minutes go by pretty quickly.)

A.) Toes to bar: 15/13/2
Double-unders: skipped
Roll to canlestick: 10/10/10
B.) 205#, 215#, 225#
Did these as power cleans vs. full/squat cleans. I copied and printed the workout off right after it was posted and did not see the follow up info.
C.) 6,3,3,3,3. Tougher than I thought it would be.
D.) 305#, 325#, 340#, 255# for 3 sets of 10 (1-RM = 380 lbs)

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