September 8th, 2012

Workout of the Day

A.  Front Squat

* Set 1 – 5 reps @ 75-80% of 1-RM….210 to 225

* Set 2 – 4 reps @ 80-85%….225 to 240

* Set 3 – 3 reps @ 85-90%….240 to 250

* Set 4 – 2 reps @ 90-95%….250 to 265

* Set 5 – 2 reps @ 95-98%….265 to 275

* Set 6 – 1 rep @100-105%….280to 295

Rest 2 minutes between sets

(Compare to July 2, 2012.)

B.  Take 10-15 minutes to build to a heavy-ish Clean & Jerk

C.  Against an 8-minute running clock, perform the following, in order:

“Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95 lb. Thruster

Pull-Ups

and then,

using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over two minutes it takes to complete “Fran.”  ADD 1 lb for every second under two minutes. For example: Fran = 2:07, C&J = 275, TOTAL = 268

A. 5×210, 4×225, 3×240, 2×250, 2×270, 285×1(F)

I stalled out for about a full second at the bottom of the last squat. I should have done 280. My legs are still a little tired from a WOD that I did w/heavy squat cleans followed by a 10 min. row for calories on Thursday, so I was not expecting to PR. But 270×2 felt pretty good. It almost matched my 2-RM of 272.5×2 and I could only do one rep @ 270 back on July 2. I have been in a slump on both my front and back squat since PR’ing on both back during the first couple of cycles that we did after the regionals. Volume in the programming then just fit better for me vs. the higher volume over the last couple of squat cycles maybe?

July 2, 2012, 270 lbs.x1, June 4th, 300×1. April 20th, 290×1

B. 205#s then (F@215). I moved on after the fail

C. Fran = 4:13, C&J = 215 lbs., SCORE = 82

Compare to the last time we did this WOD in December 2011, Fran = 4:16 C&J = 195, SCORE = 59. So a nice little PR on this WOD. Considering we have done much less metcon work than back then, I am happy with some improvement and looking forward to trying it again a couple of months fro now. My Fran PR is 4:04, and that was after working up to a 1-RM Strict Press prior to Fran in the same workout. Last 3 times I have done Fran, in addition to prior to following the competition blog, something heavy has been programmed into the daily WOD too. Hopeful that means that if I do it alone I could PR by a much bigger margin some day. From a training perspective, I like doing it this way. Very good training for similar WOD in a competition.

I power cleaned B&C today. Felt that after the fail on the front squat, squat cleaning would have been counter productive.