October 31st, 2012

Workout of the Day

A.  Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4-8 – 5 reps @ 75-80%

Rest 2 minutes between sets.

B.  Five sets of:

Muscle Snatch x 1 rep

(build to heavy muscle snatch over the course of the five sets)

Rest 30 seconds

Stationary Dips x 15-20 reps

(add weight if you can make all 20 reps at bodyweight)

Rest 30 seconds

C.  Three sets of:

Snatch Pull x 3 reps @ 100% of 1-RM Snatch

Rest 45 seconds

GHD Sit-Ups x 15-20 reps

Rest 45 seconds

A) 195×5, 220×3, 250×1. 205x5, 205x5, 205x5, 215x5, 220x5

Hardest part was keeping a good rack position.  My shoulders are pretty tight this week.

Based on 275 1-RM.  This felt about right.

B) Muscle snatch 95, 115, ,135, 135, 135

Dips 15,15,15, 15, 15

Strict dips sets 1-3 and unbroken.  Then kipping dips broken up the last 2 sets. 13/2 4th and 8/3/2/2 on the 5th set

C) 185 pulls/ 3 x 20 GHDs