September 25th, 2012

Workout of the Day

A.  Six sets of:

2-Position Clean

(just above the knee, and then just below the knee – but off the ground, pause for 1 full second below the knee before the second clean)

Rest 2-3 minutes

B.  Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

C.  Every minute, on the minute, for 6 minutes:

8 Pull-Ups

Kipping Handstand Push-Ups x Max Reps

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

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.

A. 155#, 175, 195, 195, 195(F@below knee clean), 195

Fell over backwards on 5th set. Other than that these felt pretty good. The contrast between above the knee and below the knee was interesting.

B. 5,4,3,3,2(lost balance and came off the wall), 3

C. 4, 3, 4, 3, 1, 3

I interpreted Max reps for strict HSPUs and kipping HSPUs as meaning unbroken/without coming off the wall and that is how I did them.

D. Power cleans at 165# (65% of 255). All sets of power cleans were unbroken, with little or no pauses.  Felt good on pull-ups today, rep range was very doable. HSPUs felt pretty good, as did cleans.

I love/hate the shift from going 4 or 6 minutes at a time on the first two AMRAPs and then doubling the time domain for the third AMRAP. Really makes you have to suck it up and be mentally strong during the third AMRAP to keep moving, go unbroken, etc.