August 28th, 2012

Workout of the Day

A. Four sets of:

Snatch Balance + Overhead Squat

Rest 2 minutes

Perform one full snatch balance – drive yourself under the barbell, then stand fully, then perform an overhead squat.

B.  Strict Overhead Press

B.  Four sets of:

Halting Clean Deadlift + Hang Clean

Rest 2 minutes

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstrings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

C.  6 sets for times of:

5 Muscle-ups

2     minute rest

A.  135, 155, 175, 185 (F, dramatically), 165

B. Could not get one single rep on CF Invictus protocol after yesterday. Did 3x5 with 115 lbs.

C. 155, 175, 185 (F), 185

High hang

D. 0:50, 0:41, 1:22, 1:02, 1:00, 0:47