Tuesday, January 1, 2013

January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x 6-18 reps
(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)
L-Sit x 30-45 seconds

B. Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

C. Every minute, on the minute, for 5 minutes:
275/185 lb Deadlift x 6 reps
Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (30/20 lb)
10 Toes to Bar

A. 3-8-20

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball
Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good

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