August 1st, 2012

Workout of the Day

A.  Three sets, not for time, of:

Kettlebell Snatch x 8-10 reps

Skin the Cat x 4-6 reps

Strict Toes to Bar x 8-10 reps @ 3010

(try to control the descent – 3 seconds – from top to full hang)

B.  Five sets of:

Power/Push Jerk x 2-3 reps

(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)

Rest 2 minutes between sets.

C.  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

A. 3 rounds of:

10 x 53# KB snatch per arm

6 x Skin the cats

8 x Strict, tempo T2Bs (split in 5/3)

B. Power/Push Jerk

155 lbs., 165, 175, 185, 195 (all x 3)

C. 8,8,9,7

Scaled with 1 abmat

D. (make-up from yesterday)

Three sets, not for time, of:

Glute-Ham Raise x 6reps @ 20X1 (split up 4/2)

20 x GHD sit-ups