December 10th, 2012

Workout of the Day

A.  Five sets of:

Muscle Snatch x 1 rep

Rest as needed

B.  Take 15-20 minutes to build to a heavy Snatch

(let feel dictate, “heavy” doesn't need to mean “1-RM” – just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics)

C.  Three sets of:

Snatch Pulls x 3 reps @ 100% of 1-RM Snatch

Rest 2-3 minutes 

D.  For time:

50 Kettlebell Swings (24/16 kg)

25 Chest-to-Bar Pull-Ups

40 Kettlebell Swings

20 Chest-to-Bar Pull-Ups

30 Kettlebell Swings

15 Chest-to-Bar Pull-Ups

A. 105, 115, 135, 135, 135

B. 165

C. 185x3x3

D. 11:58

Zero motivation today.  I had to force myself to work.  I was hoping to kill the snatch, but I was not feeling it today (I got 175 Saturday).  I did get the first 50 reps unbroken on the kettle bell snatches, small victory over my normal weeniness there.  Chest to bars were tough!