November 7th, 2012

Workout of the Day

A.  Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-6 – 2 reps @ 85%

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

Tall Box Jump x 1.1.1

(jump up, step down to a lower box, reset, jump again)

Rest 30 seconds

C.  For times:

250 lb Front Squat x 12 reps

(must take it from the floor)

Rest exactly 60 seconds

250 lb Front Squat x 9 reps

Rest exactly 60 seconds

250 lb Front Squat x 6 reps

Rest exactly 60 seconds

A. 195x5, 220x3, 250x1, 235x2x3

B. Muscle Snatch: 95, 125, 125, 125, 125

Tall Box Jumps x 1.1.1

41.5, 41.5, 44,

(Tall box jumps were performed later that same day.  Rolled my ankle and stopped after 3 rounds)

C. 2:50 (4/4/2/2)

    3:30 (3/2/2/2)

    1:20 (3/3)

Bonus round of 3: 0:40

Scaled to 205 lbs. and it still crushed me
This WOD may be a great benchmark to shoot for.  I.E. When I can do this WOD in under 2 - 3 minutes total work time combined, I will have made real and significant progress on my cleans, front squats, overall strength and strength endurance