August 24th, 2012

Workout of the Day

A. Just one set, not for time, of:

Bridge-Ups x 1.1.1

(hold for 10 seconds, rest for 10 seconds)

20/15 kg Sots Press x 6-8 reps

(doesn’t need to be heavy)

Double-Unders x 50 reps

Scapular Wall Slides x 8-10 reps @ 3131

Tall Box Jumps x 6-8 reps

(build jump to roughly 85% of max effort height and step down between each jump)

B.  Every two minutes, for a total of 20 minutes (10 sets), perform:

Snatch x 1 rep

Build over the course of the 10 sets – e.g., 65% of 1-RM, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 100+%, 100+%

C.  Three sets of:

Snatch Pull x 1.1.1 @ today’s heaviest snatch

(focus on mechanics and speed on the barbell)

Rest 2-3 minutes

D.  Front Squat

* Set 1 – 5 reps @ 70-75% of 1-RM…195 to 210

* Set 2 – 5 reps @ 75-80%...…210 to 225

* Set 3 – 5 reps @ 80-85%…225 to 240

* Set 4 – 4 reps @ 85-90%…240 to 250

* Set 5 – 3 reps @ 90-95%…250 to 265

* Set 6 – 2 reps @ 95-97%…265 to 270

Rest 2 minutes between sets.

A. Bridge-Ups - Done

20kg Sots Press x 8 reps

Double-Unders x 50 reps

Scapular Wall Slides x 10 reps @ 3131

Tall Box Jumps x 8 reps @ 41 inches

B. Full/squat snatch

120 lbs., 130, 140, 150 (F once, then got it), 160, 165, 170 (F once, then got it) 185, 190 (F), 190 (F)

Hit my PR weight, which I have not hit in a while.  Happy with that.  I got up and under 190 lbs. each attempt, just not with the bar in right spot and/or with soft arms/elbows.

C. 190 lbs.

D. 195 lbs. x 5, 215 x 5, 225 x 5, 245 x 4, 255 x 3, 275 x 1

Darn it! I did not look at the workout out notes again after I figure out my weights.  I did not even attempt 2 reps on set 6, thought it was 1 rep.