December 11th, 2012

Workout of the Day

A.  Three sets, not for time, of:

L-Sit x 30-45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 10-15 reps

(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.  Every two minutes, for a total of 20 minutes:

Clean and Jerk x 2 reps

(try to perform both reps within the first 30 seconds of the work period)

* Sets 1-2 – 70-75%...165 to 175

* Sets 3-4 – 75-80%...175 to 190

* Sets 5-6 – 80-85%...190 to 200

* Sets 7-8 – 85-90%...200 to 210

* Sets 9-10 – 90-95%...210 to 225

C.  Back Squat

* Set 1 – 5 reps @ 70%...240

* Set 2 – 3 reps @ 80%...275

* Set 3 – 1 rep @ 90%...310

* Sets 4-6 – 2 reps @ 90%...310 x 2 x 3 sets

Rest 2-3 minutes between sets.

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

GHD Sit-Ups x 20 reps

Rest as needed

A) L-sit 20-20-20

DUs: 19/21, 46, 48

HSPU, strict: 5/3. 5/4, 5/3

B)Clean & Jerk

165, 165

175, 185

195, 195

200, 200

210x1(failed 2^nd rep), 210 (2^nd rep ugly press out)

Form went to incredibad after about 12-14 minutes.  Tired/lost focus? Not a good day for the Clean and jerk. I tweaked my low back a little during one of the heavier reps.

C) Back Squat

x5 245lb

x3 375lb

x1 310lb

x2 310lb

x2 310lb

Skipped set  6.  Low back was stiffening up a little from cleans and it did not seem smart to push it one more set.

D. No GH Raise pad on my at home GHD, subbed back extensions x 20

Back extension: 15/5, 15/5, 15/5

GHDs: 20,20,20