December 14th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Bar Muscle-Ups x 2-4 reps

Alternating Pistols x 12-16 reps

Handstand Walk x 10-15 meters

B.  Three sets of:

Front Squat x 2 reps @ 75-80%

(work on SPEED out of the bottom)

Rest 15-20 seconds

Tall Box Jump x 1.1.1

(rest 10 seconds between singles)

Rest as needed

C.  Every two minutes, for a total of 20 minutes (10 sets) of:

Snatch

* Sets 1-2 – 2 reps @ 70-75%

* Sets 3-4 – 2 reps @ 75-80%

* Sets 5-6 – 2 reps @ 80-85%

* Sets 7-8 – 1 rep @ 85-90%

* Sets 9-10 – 1 rep @ 90-95%

D. Three sets of:

Dead-Stop Front Squat x 3 reps

Rest 2-3 minutes

Work as heavy as possible here.

Had to work out in my garage today, so a little limited

A.Butterfly pull-ups 10/10/10

Pistols 12/12/12

Handstand holds

B. FS-205, 215, 220

Jumps- 35"/35"/35"

35” is the biggest jump I could build to because of material limits in garage. 

C. 1-2: 135 lbs.  

3-4: 145

5-6: 155(Fx2 set 5, got both on set 6)

7-8: 160 (1 rep + 1 fail set 7, got both on set 8)

9-10: 165 (1 rep +1 fail set 9/ failed 3 times on set 10)

All full squat snatches. Singles today, I did not string the reps together.

D. 185, 200, 210

No cage. Did a full 2 second stop at the very bottom in a deep squat.