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.