February 11th, 2013

Workout of the Day
A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.
C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest
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 . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

A. 95-115-125-125-125 lbs.
B. Split Clean 135-145-155-165-165(got 1st & 3rd, but failed 2nd)-165 lbs. If 1.1.1 count as a 3 RM, then a PR
C. Strict HSPUS: 5/2/3
KBS: 13/14/15
Kipping HSPUs: 3/4/5
D. 3×245, 3x 275, 2×290, 1×310 lbs. (Based on 345 1RM). My lower back was feeling pretty wiped out at that point, so I skipped the EMOM