November 13th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Ups x 3-6 reps

L-Sit x 30-45 seconds

Pistols x 5 reps each leg

B.  Three sets of:

Jerk Balance x 3 reps

Rest as needed

C.  Six sets of:

Power Clean + Jerk

Rest 2 minutes

D.  Three sets for times of:

Row 500 Meters

15 Burpees Over the Erg

Rest 2 minutes

A. Did some L-sits

Skipped pistols (left knees was hurting today) and muscle-ups (right shoulders also hurting

B. 95, 115, 135

C. Skipped jerk, just did medium weight power cleans (again, shoulder)

D. 2:28, 2:57 and 2:49

E. Lots and lots of shoulder mobility