December 31st, 2012

Workout of the Day

A. Five sets of: Front Squat x 1 rep

1. 75%

2. 80%

3. 85%

4. 90%

5. 95%

B. Take 10-15 minutes to build to a heavy-ish Clean & Jerk

C. Against an 8-minute running clock, perform the following in order:

Complete rounds of 21, 15 and 9 reps for time of:

95/65 lb. Thruster

Pull-Ups;

and then,

using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, PLUS or MINUS 1 lb for every second under or over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.”

A. 220, 230, 245, 260, 275 (Based on estimated 290 max 1RM)

B. 205

C. 4:16, 195, 59 (195 – 136)

Front squats felt great. Clean and jerk…not so much today. 4:04 is my best Fran time to date, so I guess I shouldn’t be too unhappy with my time. But I am. I was hoping that I had gotten faster. Never really got my breathing slowed down enough after Fran to nail a decent clean and jerk. I had a great week otherwise and I am really pleased with my overall progress since I started following the competition programming from CF Invictus.