Monday, November 12, 2012

November 12th, 2012

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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