November 9th, 2012

Workout of the Day

A. Build to a heavy Muscle Snatch

(shouldn’t take more than 5 sets)

B. Take 15-20 minutes to build to a heavy Snatch

(let feel dictate how heavy you go today – doesn't need to be a PR, but if it feels good, let it happen)

C. Take 15-20 minutes to build to a heavy Clean & Jerk

(again, let feel dictate)

D. For times:

12 Muscle-Ups (ladies 9 muscle-ups)

Rest exactly 60 seconds

9 Muscle-Ups (ladies 7 muscle-ups)

Rest exactly 60 seconds

6 Muscle-Ups (ladies 5 muscle-ups)

A. 125

(95, 115, 125, 125, 95)

B. 135

(95, 115, 135, 145(F), 145 (power))

C. 185

D. 12 reps – 4:30

    9 reps – 3:36

    6 reps – 2:46

I did not realize that at end of this, at 12:22, I had done 27 reps and should try to shoot for a new PR on 30 muscle-ups for time (14:34)  until about a minute after I stopped.  I got 2 reps pretty quickly, but then failed 3 time and end up finishing a little over 15 minutes.  PR next time though.