November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Muscle-Ups x 3-6 reps

Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.

B. 155, 185, 185, 165, 175, 185

Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks

C. Behind the Neck Jerk: 185, 195, 205 (f)

Same problem  as part B.

Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#

D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:

2 min Games Style BJ 20”/16”

2 min Pull ups (chin over bar/no butterflys)

2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)

Deadlifts surprisingly hard.