October 12th, 2012

Workout of the Day

A. Five sets of:

Snatch Balance + Overhead Squat

Rest 2-3 minutes

B. Six sets of:

Close-Grip Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 5 reps with set 2 load

* Set 5 – 3 reps with set 3 load

* Set 6 – 1 rep (heavy)

Rest 2-3 minutes

C. For time:

30 Man-Makers (55/35 lbs)

Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

A) 135, 145, 155, 165, 175

Not sure which type of snatch balance is RX’d here, but tried to do as little heaving as possible. Matched my PR I think.

B) 215 lbs. x 6

235 x 4

250 x 2

235 x 4 (barely)

245 x 2 (again, barely)

260 x 1 (5# less than PR)

Might have pushed the amount the weight used on the first sets a little too hard

c) 8:39 w/45 lb. dumbbells

About a 1 minute PR from last time we did these. I think I could probably have been done a little faster if I was a little more mentally tough on this WOD (translation - John, stop being such a pussy!)