September 7th, 2012

Workout of the Day

A.  For Max Reps:

3 Minutes of Double-Unders

(compare to July 17, 2012)

B.  In 8-10 attempts or less, find your 1-RM Snatch

Rest as needed between attempts.

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

Do not take more than 10 total attempts . . . we have a fun day planned for Saturday.

C.  Five sets for max reps of:

Strict Handstand Push-Ups x Max reps @ 1010

(if you break tempo, you terminate the set – no resting at either the top or bottom)

Rest exactly 60 seconds

Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.

(compare to July 16, 2012)

A. 106

No compare to in July, I was laying off double-unders due to heal up my foot. 28 unbroken to start, then about a half a dozen trips before finding my groove again to go 8-12 reps at time. Only 4th or 5th time I have done double-unders in the last 4 months, so pretty good considering. Just need to relax.

B. 95, 115, 135, 155(F), 155(F), 145, 155(F), 155(F), 155(power snatch)

Squat snatches except for the last one, which I power snatched. Snatch felt really good when the weight was light, but once I got a little heavy I just did not have the pop in my hips today and was not pulling back/getting under the bar at the top. Did a heav-ish WOD yesterday for an online comp with some heavy squat cleans followed by a 10 minute row for calories. Still a little spent from that.

C. 7/5/4/3/3 (compared to 5/4/4/3/2 in July, +4)

Felt pretty good today on HSPUs. Definitely feeling the extra strength from all the pressing and dips we have been doing.