November 23rd, 2012

Workout of the Day

A. Six sets of:

Clean + 2 Front Squats

Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

B. Three sets of:

Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Rest 2-3 minutes

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)

10 Toes to Bar

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Ground to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)

A) 205-205-210-215-215-215

B) 255

C) :42, :40, :38, 40, 44

All unbroken except for last set of T2Bs, 8/2. My grip just started to die during the 4th and 5th round

D) :44, :50, :58, 1:05, 1:03

I did not even think to use a snatch vs. a ‘grace’ TnG clean and jerk. Dumb! The clean & jerks were unbroken and I am not sure it would have made a big difference on time, because the box jumps got me during the 3rd, 4th, and 5th rounds. Much, much better than a year ago on these (thanks CJ), but still more work for me to do on box jumps.