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:
15 Pull-Ups
20 Kettlebell Swings (24/16
kg)
40 Double-Unders
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
C. 19:15
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.
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