January 30th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

L-Sit x 30-40 seconds

B. Five sets of:

Power Clean + Hang Clean + Clean

Rest as needed

C. Three sets for max reps of:

30 seconds of Power Cleans

90 seconds of Rest

* Set 1 – 205 lbs. 165 - 80%...185 - 90%

* Set 2 – 185 lbs. 155 - 80%...165 - 90%

* Set 3 – 165 lbs. 135 - 80%...155 - 90%

D. Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

* Set 5 – 5 reps @ 85%

* Set 6 – 4 reps @ 85%

* Set 7 – 3 reps @ 85%

* Set 8 – 2 reps @ 85%

* Set 9 – 1 rep @ 85%

Rest exactly 60 seconds between sets.

A. Double Unders: 3×45 cumulative

2 x 12 Butterfly Pull-ups, 1 x 12 C2Bs (can’t butterfly C2Bs yet)

L-sits: 3 X 10/10/10

B. 145, 165, 185, 205 (F@hang), 195 (F@hang).

Got 195 in the hang a minute later. Stayed pretty light. Still getting my speed back.

C. Scaled to 90% of Rx’d

185#: 7 reps

165#: 9 reps

155#: 10 reps

D. Done Based off 310 lbs., 90% of my 1 RM

Feeling better each day, but not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do a few extra low volume and/or recovery days for the 2 weeks or so.