March 4th, 2013

Workout of the Day

A. Three sets, not for time, of:

Toes to Bar x 10-12 unbroken reps

Box Jump-Overs x 10 reps

(work on speed and efficiency)

Muscle-Ups x 3-8 unbroken reps

B. Four sets of:

Hang Snatch + Snatch

Rest 2-3 minutes

Build over the course of the four sets.

C. Four sets of:

Snatch x 1 rep

Rest as needed

Continue to build with singles for four attempts.

D. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Hang Snatch x 5 reps

Handstand Push-Ups x 10 reps

Double-Unders x 20 reps

E. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

(no significant pause at the top, just take the time to breath, brace and go)

Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

A. 12 x 3 T2Bs

10 x 3 Box jump-overs

No ring set up for muscle-ups

B. 115, 135, 145, 145

Full squat on hang and snatch

C. 155, 165(F), 165(F), 155

Split – had nothing here

D. I think I got 3 + 6 HSPUs?

Scaled to 95#s for hang snatch and 7 HSPUs per round.

Should probably have down 115 and 5 HSPUs.  Played around with the hang snatches after and got 115 x 5 power snatches.  Getting better at stringing these together.

E.

5 x 210

3 x245

2 x 280

1 x 315

Quit – back felt weak.  Skipped last two sets.

Did 2 x 10 back extensions