October 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Double-Unders x 40 reps

Pistols x 3-4 reps each leg

Toes to Bar x 10 reps

B.  Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.  Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 5 reps @ 85%

Rest 2-3 minutes between sets.

D.  Four sets for times of:

Row 350 Meters

Rest exactly 60 seconds

A. Complete.  

Double-unders broken up. Little bit wobbly on the pistols on my left leg.

B.Went with 85%, 215 lbs.

Got all reps but technique was a little off for the first 5-6 minutes. All singles

C. Back Squat

Based on 350 1-RM

75%/260 lbs. x 5

85%/300 x 3

315/90% x 1

300 x 5 (these were really ugly, so I dropped down 20#s)

280 x 5

280 x 5

D. 1:04, 1:05, 1:06, 1:06

I am still struggling to adjust to high bar vs. low bar squats.   I did low bar squats for about a year and half prior to switching back this June, ever since then I periodically get pain in my right knee when I squat and have not PR’d . I may need to humble myself on the weight used until my form on these gets better.