November 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Box Jumps x 10-12 reps

(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)

Unbroken Pistols x 4-6 reps each leg

Unbroken Toes to Bar x 10-12 reps

B.  Back Squat

*Set 1 – 5 reps @ 70-75%....235 to 250

*Set 2 – 3 reps @ 80-85%....270 to 285

*Sets 3-5 – 1 rep @ 90-95%....300 to 320

Rest 2 minutes between sets.

C.  Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 to 225

D.  Three sets of:

Weighted Hip Extensions x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 6-8 reps @ 3010

Rest 60 seconds

A.  12/12/12 (20” inch to practice ‘bounding’)

4/4/6 (pistols really wobbly. Lack of practice = lack of balance for me)

12/12/12 (felt good)

B.  Back Squat

5x235, 275 x3, 1x305, 1x315, 1x325

C.  1-RM 250 Clean

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 , 210 (PR),215 (PR), 215)

Hang power/power cleans minutes 1-10.  Hang Squat/squat clean minutes 11-20

Finally feeling like I am making some real progress on my hang cleans and snatches thanks to programming and coaching received at the CF Invictus athlete’s camp.  Thanks!!!

D.  Weighted Hip Extensions:15x6, 10x6, 10x6

Strict Toes to Bar: 6, 6, 4/1/1 (Hard!)