February 2nd, 2012

Workout of the Day

A.  Three sets for speed and efficiency, rest as needed between movements:

Butterfly Chest-to-Bar Pull-Ups x 10-12 reps

Burpees x 10-12 reps

Handstand Push-Ups x 6-12 reps

B.  Four sets of:

Front Squat x 3 reps

Rest 20 seconds

30 seconds of Pull-Ups (for max reps)

Rest 3 minutes

C.  Six sets of:

30 seconds of 155/105 lb. Thrusters (for max reps)

Rest 90 seconds

(Compare and try to match results to December 20, 2011 – you were provided with 2:30 rest then. Hit those same numbers or better today.)

A. Butterfly pull-ups practice (10-12 broken up)

Burpees 12 x 3

HSPUs 4-5-4

Did standard butterfly pull-ups vs. chest to bar. Only got 2-3 at a time until 3rd round when they started to get a little smoother. Strict HSPUs rnd 1 & 2, then kipping the 3rd just to practice that skill. Got off balance after 4. HSPUs were tougher than usual. More warm-up next time.

B. Frnt Squat: 225×3, 235×3, 245×3, 245×3

Pull-ups: 21-19-18-15

Started relatively low and stayed at what felt like a relatively heavy weight for today for front squats. Sets 3 & 4 were challenging at 245#s. Decided to try to butterfly a few pull-ups each round and got 6 the 1st, 6 the 2nd, then I lost them in the 3rd (got 2) & 4th (0). Surprised myself, because I really have not been able to do them that smoothly before/get them in a WOD. Definitely faster then kipping.

C. Boo! 9-8-6-6-5-5 = 38

(12-20-12 compare to 9-9-8-7-7-7 = 47)

While we did not do 4 sets of front squats prior to the 155# thrusters on 12-20, I was hoping to still come close to at least matching my numbers from that workout. Unfortunately I had no pop in my hips today. First 2 sets were decent, then each round I hit the wall after rep 4 and had to struggle to get the additional reps.

I would have liked to do a little better on the thrusters, but all in all a decent training day with the progress on the butterfly pull-ups. Also, I feel much more confident going overhead with 155#s in OHS, Thrusters or jerks/overhead due to the regular programming of them into competitor WODs. Another plus!