September 21st, 2012

Workout of the Day

A.  For time:

185 pound Clean and jerk, 30 reps

B.  Five sets of:

Close-Grip Bench Press x 5-6 reps

Rest 90 seconds

Toes to Bar x 12-15 reps

(keep these quick and unbroken)

Rest 90 seconds

C.  Three sets of:

Weighted Dips (Stationary) x 8-10 reps @ 20X2

(hold for two seconds at the top)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

A. For time:

185 pound Clean and jerk, 30 reps

Time: 5:59

B. Close-Grip Bench: 185×6, 205×6, 225×5(a little ugly), 215×5, 215×5

T2Bs unbroken: 15, 15, 15(started to lose some speed), 12, 9(lost speed and kip rhythm)

C. Tempo Dips: 10#sx10, 20#sx8, 20#x8

GHDs: 20, 20, 20(last 5 reps were pretty slow, pretty quick pace on the prior sets)

Sorry about deviating from the program. The 30 C&Js w/185s came up on the main site and in our gym recently and I just really wanted to test myself on it. Huge progress on a heavier weight WOD like that between when I started following the competitor’s blog late last year and now. Thanks CJ Martin!