Monday, November 26, 2012

November 26th, 2012


Workout of the Day

A.  Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

B.  Build quickly to 85% of your 1-RM Clean and Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean and Jerk x 1 rep @ 85-90%

C.  Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

D.  Two sets of:
25 Unbroken Pull-Ups
Rest 2-3 minutes
(you should be working on speed and efficiency for these sets, stay relaxed and in rhythm – if you cannot perform 25 unbroken, perform only as many as you can achieve without breaking)


A.1-RM 185
160,160,160,165,165
B.1-RM 235
205,205,210,215,220
C.1-RM 275
2×245-245-250
D.25-25
Regular kip (vs. butterfly) on the pull-ups. First set felt pretty easy, 2nd set a little difficult after 20. Averaged about 40 seconds each set. Nice feeling to do them outside of a metcon. Practiced butterfly pull-ups afterwards.

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