May 18th, 2012

Workout of the Day

A.  Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 85% of 1-RM
Rest 2 minutes between sets

B.  Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

C.  Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 80%
Rest 2 minutes between sets

A. As Rx’d with a 290 1-RM

Max reps @85% (245#s) = 7

B. 205, 225, 235, 245, 255 (completed 1st rep, failed the next 2 reps)

255 is a 10# PR

C. As Rx’d with a 375 1-RM

Max Reps @ 80% (300#s) = 10

Good day! Front and back squats feel great and I felt like on a day when I was a little more fresh I could have got 260 or maybe 265 on the power cleans.