August 7th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Bridge-Ups x 5 reps of 10 second holds

V-Up x 10-12 reps   (V-Ups should be performed as quickly as possible)

Double-Unders x 30-40 reps

B.  Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes between sets.

Perform all five sets at 80-90% (145 to 165lbs.) of your 1-RM.

C.  Four sets for times of:

155/105 lb Squat Clean x 6 reps

Rest 90 seconds

Goal here is speed and efficiency. Success is quick completion of each set and easy recovery. Each set should be the same or quicker than the prior set – quicker as you learn a better rhythm in the cycling of the weight.

D.  Five sets of:

Back Squat x 6 reps

* Set 1 – 65% of 1-RM

* Set 2 – 70%

* Set 3 – 75%

* Set 4 – 80%

* Set 5 – 80-85%

Rest 2 minutes between sets.

A- Done. Did 10 double-unders each round unbroken. Still babying my foot and will be for awhile

B- 135-145-150(F@3)-145-145

Sqt snatch. Pull felt good. Shoulders a little tired.

C- :22-:21-:20-:20

Felt good to get these unbroken with relative ease.

D- (High bar 1 RM 350) 225-245-265-280-285

Switching from low bar to a more high bar/Olympic style squat. Low bar squat max is 380. I made a swag and put my high bar squat at 350 lbs.