December 7th, 2011

Workout of the Day

A. Complete as many reps as possible in 4 minutes of:

1 205# Clean (power or full), 1 Chest-to-Bar Pull-Up

2 Cleans, 2 Chest-to-Bar Pull-Ups

3 Cleans, 3 Chest-to-Bar Pull-Ups

4 Cleans, 4 Chest-to-Bar Pull-Ups. . . and so on up the ladder

***Rest exactly 8 minutes, and then:***

B. Complete as many reps as possible in 4 minutes of:

1 155# Clean (power or full), 1 Chest-to-Bar Pull-Up

2 Cleans, 2 Chest-to-Bar Pull-Ups

3 Cleans, 3 Chest-to-Bar Pull-Ups

4 Cleans, 4 Chest-to-Bar Pull-Ups. . . and so on up the ladder

***Rest exactly 8 minutes, and then:***

C. Complete as many reps as possible in 12 minutes of:

250 Meter Row

25 Kettlebell Swings (32 kg)

50 Double-Unders

A. 5 rounds + 3 C2B

B. 6 rounds + 1 C2B

C. 2 rounds + 23 KBS

A&B: All power cleans. Chest to bar pull-ups kicked my butt today, pull-ups have been a relative weakness lately.

C: 'Died' a little during part C. Went pretty hard on both part A & B and then struggled with both double-unders & 2 pood KB swings during part C. But even rowing was hard at that point.