November 28th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  In no more than 5 attempts, build to a heavy Muscle Snatch

C.   Five sets of:

Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

(from just above the knee)

Rest as needed

D.  Five sets of:

Power Clean + Push Jerk @ 75-85% of 1-RM C&J

Rest as needed

A. 275#x5-315x3-345x1-315x2x3

B. Worked up to 135 lbs.

C. 140-140(F)-140-145(F)-145 lbs.

D. 185-185-190-195-200 lbs.

Made an error and used my low bar back squat 1-RM for percentages vs. my high bar back squat 1-RM. Realized it after set #2, but went for the 3rd/1 rep set anyway.  Set a new HBBS 1-RM PR by 10#s.  Then I used that new 1-RM (345) as basis of the % for sets 4, 5 and 6.

Took a while to warm up on the snatches, but the clean & jerks felt okay.