July 20th, 2012

Workout of the Day

A.  In 8-10 attempts or less, find your 1-RM Snatch

Rest as needed between attempts.

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

B.  In 8-10 attempts or less, find your 1-RM Clean

Rest as needed between attempts.

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power clean.)

C.  Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

***Emphasis on form, do not allow your back to round***

185 lb Squat Snatch (matched PR)

250 lb Squat Clean (PR)

385 lb 3-RM deadlift (under PR, but not sure how perfect that last 3-RM was)

Matched my PR on squat snatch and squat clean, which I have not been able to do in a while, I was wiped out by the time I got to the deadlifts.  There was 0% go juice in my posterior chain.