Saturday, January 26, 2013

January 26th, 2013

Workout of the Day

A.
Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest

B. Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%

C.For time:
5 Squat Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups

A.
HSPUs 6,7,6
Pistols: 7,7,7 (kept losing my balance, have trouble doing these without wearing my lifting shoes)
Box Jump: 13.17,16

B. clean scaled to 80%
125-135-145-155-165-175-185-185-195-205
C. 7:52
Scaled to 165 (80%)

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