Wednesday, August 1, 2012

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

No comments:

Post a Comment