September 22nd, 2012

Workout of the Day

A.  Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

B.  Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.

Rest exactly 8 minutes, and then:

C. Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

Compare to here and here

A. 5 rnds + 6 cleans (Jan. 21: 6 rnds + 2 PC)
B. 7 rnds even (Jan. 21: 6 rnds + 7 PC/6 C2Bs)
C. 2 + 20 double-unders (Jan. 21: 2 rnds + 25 KBs)

Went down on part A, but up on B & C.

A. 205# felt pretty heavy today, probably because of the 30 C&J w/185#s that I did yesterday. I had much more difficulty cycling 205#s and using good form during the second half of the 4 minutes than I expected. I think I missed two reps because I did not get under the bar/bring my elbows around quick enough. Much more singles than last time. Need to focus on getting under the bar quickly on power cleans & snatches to be more efficient/save energy. C2Bs unbroken during part A. Yay!

B. Cycling with 155#s felt great! I think I went through 5 rounds before I broke the power cleans up. C2Bs got hard at that point, and I only did 2-3 at a time for the rest of part B. Could really speed up with just a little improvement on those, but still feel much better than in the past.

C. Kind of died here and still got 20 more reps than last time, so not too shabby. With a little more mental toughness on the KBs and practice with doubles, 3 + very doable. Gotta think one more rep, than 2 more reps, then 3 more, etc. Now that my foot is better, I will plug in quick 15-20 rep sets of doubles during the rest between heavy sets here and there