Workout of the Day
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
B. Back Squat
*Set 1 – 5 reps @ 70-75%....235 to 250
*Set 2 – 3 reps @ 80-85%....270 to 285
*Set 3 – 1 rep @ 90-95%....300 to 320
*Sets 4-8 – 2 reps @ 87-90%....290 to 300
Rest 2 minutes between sets.
C. Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
A. Worked w/145 lbs. (80%)
Stayed low on percentages/weight because I was not feeling well and to work on feeling the third pull under the bar. Failed twice on second rep of minute #2 and did not feel that I was getting low enough and/or pulling myself under the bar until 4. Pretty good from then on. Made up missed rep by doing an extra minute
B. 235x5, 285x3, 310x1, 290x2x5
Debated with myself as to whether or not I should even do this one, because I was feeling so crummy. I decided to do it just for the practice/strength/endurance, but not to worry about pushing the speed for conditioning. No butterflys consistently today, mostly kipping. Pull-ups unbroken 4 rounds, 9/6 on the 5th. Kettlebells all unbroken. Double-unders all over the place.