October 19th, 2012

Workout of the Day

A.  Every two minutes, for a total of 20 minutes, complete:

Snatch x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.  Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 95-100%

* Set 6 – 1 rep @ 95-105%

* Set 7 – 2-3 reps @ 90%

Rest 2-3 minutes between sets

C.  Against a 12-minute running clock, complete the following:

2000 Meter Row

Burpees Over the Erg x Max Reps in Remaining Time

Please report two separate scores: Row Time + # of Burpees

A: 95, 115, 125, 135, 145, 155(F), 155, 160(F), 135, 135

Hang squat snatch, going to work from the hang primarily for a couple of weeks. 155 is a 5# PR I think for the hang snatch.

B: 220 lbs.×3 – 250×2 – 265x1 – 280x1 – 280(F) – 2890(F) – 265x1

C: 7:17/46 reps

Did the burpees 'erg-facing'.  Kept moving, but pretty slow on the burpees.  Not a surprise, but rowing was a little sucky after the front squats.