Friday, December 28, 2012

December 28th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B. Take 15 minutes to build to a heavy Clean and Jerk
(same – let feel dictate the loads used)

C. For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)
Please list times individually. For example: 1:28/0:56/1:41/2:02

A. 145
B. 185
Shoulders really tight and had trouble getting into a full snatch and jerks
C. 1:30/5:01/2:56/2:19
Scaled OHS to 115, still took forever/had to break them up too much

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