October 1st, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

Rest 2-3 minutes between sets

B.  Three sets of:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021

(use straps if you have them)

Rest 60-90 seconds

Strict Handstand Push-Ups x Max Reps (unbroken)

Rest 60-90 seconds

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

Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011

Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

A.  135, 135, 135, 155, 155(F on the hang), 155 lbs.

B.  Snatch Grip Rom Deadlift: 185#x5, 195x5, 205x4 

     Strict HSPUs: 6, 7,6

C.  Dips: 8x20#, 5x20#, 6x15#, 6x15#, 6x12.5, 6x12.5

     Weighted Sup, Pull-ups: 6x20#, 6x20#, 6x15#, 6x12.5#, 6x12.5, 6x12.5

A little whipped after competition Saturday, traveling and poor (celebratory) food intake.  HSPUs felt pretty good today.  Did them w/hands on plates and abmat between plates.