November 30th, 2012

Workout of the Day

A.  Take 20 minutes to build to a heavy Snatch

(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.  Take 15 minutes to build to a heavy Clean and Jerk

(as with snatch, let feel dictate the load)

C.  Front Squat

* Set 1 – 3 reps @ 80%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 3 reps @ 85%

* Set 5 – 2 reps @ 90%

* Set 6 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

A. 165

B. 255

Held back a little and tried to work technique during A and B.  Shoulder is better, but took a long time to warm up. Mostly power (vs. full squat) on snatches and cleans

C.

3 x 225 lbs.

2 x 235

1 x 250

3 x 235

2 x 250

1 x 275 (100%)