Friday, November 30, 2012

November 30th, 2012


Workout of the Day

A.  Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.  Take 15 minutes to build to a heavy Clean and Jerk
(as with snatch, let feel dictate the load)

C.  Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.


A. 165
B. 255
Held back a little and tried to work technique during A and B.  Shoulder is better, but took a long time to warm up. Mostly power (vs. full squat) on snatches and cleans
C.
3 x 225 lbs.
2 x 235
1 x 250
3 x 235
2 x 250
1 x 275 (100%)

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