Tuesday, November 20, 2012

November 20th, 2012

Workout of the Day

A.  Five sets of:
Muscle-Snatch x 1 rep
Rest 60-90 seconds

B.  Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed

C.  Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed

D.  Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds

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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