Friday, November 16, 2012

November 16th, 2012

Workout of the Day

A.  Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets

B.  Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn't need to be a PR, but if it feels good, let it happen)

C.  Three rounds for time of:
Row 500 Meters
155/105 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

A. 195, 220, 235, 250, 260 lbs.
B. 215 lbs.
C. 17:29
I did not push myself to cycle through the C&J unbroken enough.
Right shoulder was a little tight/sore Mon thru Wed.  It is feeling a little better today.

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