Workout of the Day
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.
B. Every 30 seconds, for 5 minutes
(10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)
C. Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds
D. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest
A)Based on 335 max high bar back squat
5x245 lbs
3x275 lbs
1x305 lbs
5x3x285 lbs
B) Complete @ 115 lbs.
C) 205 lbs.
HSPU 8,8,8 (broken up in 2s and 3s, HSPUs felt impossible today)
D) Pullups 18-17-20
Burpee 9-11-11
Could not get my butterfly kip working
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