September 24th, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch

Rest 2-3 minutes

B.  Five sets of:

Snatch Balance x 1 rep

Rest 2 minutes

C.  Back Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 8 reps @ 70-80%

Rest 2 minutes between sets.

D.  Three sets of:

GHD Sit-Ups x 20 reps

Rest 30 seconds

Glute-Ham Raises x 6-8 reps @3011

Rest 30 seconds

A. 115 lbs., 125, 135, 145(failed on high hang), 145, 150

These felt pretty good, need to work on sitting back on my heels.

B. 135 lbs., 145, 155, 165, 170

I was not really feeling up to going heavy on these today, but the technique felt really good. Bar felt solid over head.

C.5×265, 3×305, 1×325, 8×245, 8×245, 8×245

D. GHDs: Skipped

    GH Raises: 8, 8, 6

My abs are still smoked from GHD sit-ups and T2Bs on Friday.  I am sure they will be good to go in a day or two, but it was still a little painful to attempt even one GHD sit-up today.