October 23rd, 2012

Workout of the Day

A.  Four sets of:

Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 3-4 minutes between sets

Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B.  Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 100%

* Set 6 – 2 reps @ 95%

Rest 3 minutes between sets.

C.  Complete as many rounds and reps as possible in 6 minutes of:

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

D.  Complete as many rounds and reps as possible in 4 minutes of:

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

A. 205-205-215-215

Power cleans

B. 250×5, 285×3, 300×1, 320×1. 335×1(F), 320×1

Failed on 100%x1, only got 1 rep on last set

C. 4+5 C2Bs

D. 3+1 pull-ups