October 26th, 2012

Workout of the Day

A.  Take 15-20 minutes to build to today’s 1-RM Snatch

B.  Take 15 minutes to build to today’s 1-RM Clean

C.  Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4-8 – 1 rep @ 95-105%

Rest 2-3 minutes between sets

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

A. 165 lbs. (power clean, failed a couple times trying to squat clean the same weight)

B. 225 lbs.

C. 220x3, 250x2, 265x1, 275x1, 275(F), 265, 265, 265 lbs.

D. 6, 8, 8

Snatch and clean felt off today, really struggling with these the last few months at 90% or better load.  Front squat felt better today than they have in a while.  GH Raises felt much easier than normal, probably an indirect sign that I was not loading up my hamstrings properly on the snatches anc cleans.