January 27th, 2012

Workout of the Day

A. Five sets for times of:

Snatch x 3 reps @ 80-85% of 1-RM

Chest-to-Bar Pull-Ups x 9 reps

Rest 2 minutes

B. Five sets for times of:

Clean andJerk x 3 reps @ 80-85% of 1-RM

15′ Rope Climb x 2 ascents

Rest 2 minutes

C. Five sets for times of:

Deadlift x 3 reps @ 80-85% of 1-RM

Pull-Ups x 9 reps

Rest 2 minutes

80% to 85%

Snatch, squat 180 (145 to 155)

Clean & Jerk 230 (185 – 195)

Deadlift 430 (345 – 365)

A. (145#s) 0:31, 0:28, 0:32, 0:29, 0:48

80% based on a full squat snatch 1RM. Snatches were all unbroken/no re-grip and caught in a full squat except for the very first rep on round 1 (power snatched without thinking). C2B pull-ups were unbroken through round 3. Broke up round 4 & 5 (grip). Round five was long because I rushed the first snatch and missed it.

B. (185#s) 0:35, 0:36, 0:43, 0:42, 0:38

80%. C&Js were fast singles. I was a little spastic on the rope today, and that cost me some time.

C. (345#s) 0:37, 0:23, 0:23, 0:24, 0:23

80%. All deadlifts & pull-ups were unbroken. A little slow on DLs during the first round. I did not use the bounce on the DLs/paused for a split second at the bottom. I was also a little intimidated about the weight after part B & C, maybe I needed to warm-up with it more, and a little overzealous during the 1st round of pull-ups.

Went with 80% of 1RM for A., B. & C because I wanted to focus on speedy, unbroken reps and have no excuse to let go/pause.