June 1st, 2012

Workout of the Day

A.  Four sets of:

Front Squat x 4 reps

(perform all sets at 80% of your 1-RM)

Rest 2 minutes

B.  Five sets of:

Touch and Go Power Clean and Jerk x 5 reps

Rest 2 minutes

“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

C.  Four sets of:

Back Squat x 5 reps

(perform all sets at 70% of your 1-RM)

Rest 2 minutes

D.  Three sets, not for time, of:

GHD Sit-Ups x 12 reps

Glute-Ham Raises x 6-8 reps

A. 235 lbs., 4 x 4 (80% of 1-RM of 290)

B. 135, 145, 155, 165, 165, 175 lbs.

Felt kinda of clunky on these. Once I let go of the hook grip, it got better, then got a little clunky again at 165 the first time. Second time felt better, so I went on to 175. Need to be more smooth then fast and work push jerking the weight vs. push pressing it.

C. 265 lbs. 4 x 5 (70% of 1-RM of 375)

D. GHDs: 3 x 12

Glute Ham Raise: 8, 4/3, 4/2

Huge PR on GHRs. Could maybe do 1-2 before.