March 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 95+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Clean & Jerk

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. For time:

5 Cleans (245/155 lbs)

20 Burpees Over the Barbell

10 Cleans (195/125 lbs)

15 Burpees Over the Barbell

15 Cleans (145/95 lbs)

10 Burpees Over the Barbell

20 Cleans (95/65 lbs)

5 Burpees Over the Barbell

Guys will use a barbell with eight 25 lb plates. Ladies will have a 15 kg barbell with eight 15 lb plates. Strip a plate from each side after you finish the set for that given weight.

You may either full or power clean the weight.

A. 215/245/275/285/285

Felt heavy today. I am sure it was partially because I am working off new 1RM

B. 205 lbs.

Weights felt heavy today. Stayed pretty light and worked on form

C. 10:51

Scaled first round to 225 lbs. The rest as Rx’d. Squat cleaned the first round and power cleaned the rest.