August 4th, 2012

Workout of the Day

A.  Every minute, on the minute, for 12 minutes:

Clean and Jerk x 1 rep

Minutes 1-2 = 70% of 1-RM

Minutes 3-4 = 75% of 1-RM

Minutes 5-6 = 80% of 1-RM

Minutes 7-8 = 85% of 1-RM

Minutes 9-10 = 90% of 1-RM

Minutes 11-12 = 95% of 1-RM

C.  3 rounds for time, of:

15 Hang power cleans w/135 lbs.

15 Burpees

D.  Ten sets for max reps of:

20 seconds of Chest-to-Bar Pull-Ups

40 seconds of Rest

A. 165, 165, 175, 175, 190, 190, 200, 200, 210, 210, 225 (F), 225 (F)

B. 7:43

D. 11, 7, 9, 8, 8, 7, 8, 7, 6, 7

Another long day of driving back.  Worked out in the afternoon.  Did a little bit of yesterday's CF Invictus WOD + today's WOD at CF Snohomish.  Upset with failing on the last 2 minutes, but squat cleans are a weakness for me and I let them get me today.  Need to practice a stronger bottom position on the squat clean and not just fall into it.