August 31st, 2012

Workout of the Day

A.  Eight sets of:

Halting Clean Deadlift + Power Clean + Hang Clean + Front Squat + Jerk

Rest 2 minutes between sets

Build over the course of the eight sets to the heaviest load you can handle for this complex.

B.  Front Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 4 reps @ 80-85%

* Set 3 – 3 reps @ 85-90%

* Set 4 – 2 reps @ 90-95%

* Set 5 – 1 rep @ 95-98%

Rest 2 minutes between sets

C.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest 2-3 minutes between sets

A. 135, 155, 165, 175, 185, 195, 205, 205 (Fail@ hng cln)

B. 215x5, 245x4, 255x3, 265x2, 275x1

C. 7, 6, 6

Skills:  5 total rounds (2 before workout, 3 after) of 10 butterfly pull-ups, 1 strict + 2 kipping HSPUs

I think getting 205#s in the hang squat clean part of the complex is a 5# PR for me on that exercise. Everything felt pretty good today. First time front squats have felt good for awhile.