Saturday, November 17, 2012

November 17th, 2012

Workout of the Day

A.  Take 15 minutes to build to 85-90% of your 1-RM Snatch

B.  Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch (or full) x 6 reps
Muscle-Ups x 6 reps
Rest exactly 4 minutes, and then . . .

C.  Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

A. 115#s, 125, 135(F), 135(F), 115
B. 145, 150, 150, 150#s (75-80%)
C. 175 (70% of 250#), all full cleans.
D. 245#x3x3
12/12/12 (as long as I could go UB today with good form)
My right shoulder is still a little off, but better. I did not have a lot of pop for the muscle snatches today. I really need to work on that lift.  Snatches and 3 position cleans felt a little better, especially during the last 2 sets of each.

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