July 31st, 2012

Workout of the Day

A.  Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
Roll to Candlestick x 10 reps

B.  Every minute, on the minute, for 9 minutes:
Clean x 3 reps

Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM

C.  Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

D.  Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps

A.  TTB: 15/12/12

Pistols: 4 each leg x3 (weighted pistols were not happening today)

roll to candlestick: 10 reps x 3

B.Minutes 1-3 80%= 195#

Minutes 4-6 85%= 205#

Minutes 7-9 90%= 215#

Squat cleans. Could not go unbroken, did 3 singles each minute. These were brutal today after yesterday's workout

C. Back Squat

5@80%=305#

3@85%=325#

1@90%=340#

4×8@72%=275#

D. Skipped, will try to make up tomorrow.

My legs were done after the squat cleans. Did not do my back squats until later on in the afternoon.