Friday, July 27, 2012

July 27th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

B.  Every minute, on the minute, for 12 minutes:
Clean and Jerk x 1 rep (1-RM 235)
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM

C.  Three sets of:
Clean Pull x 5 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 5 reps
Rest 60 seconds

D.  Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.


A: MUs - 3/3/3 (all singles, struggle with stringing these together)
HSPUs - 4/5/5
L-sits: 17/11/13 (with plates under feet)

B: Based on 235 C&J 1-RM
155/155/165/165/175/175/190/190/200/200/215/215
Did all the reps with a squat clean

C: Clean Pulls - 235x5/245x5/245x5
Weighted C2B - 20# weight vest x5x3
The weighted C2B, strict, felt surprisingly good

D: Based on 200lb 1RM
240x3
260x2
275x1
180x5
195x5
210x5
225x5
240x4…failed on 5th rep. Argh!

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