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.