December 15th, 2012

Workout of the Day

A.  Two sets, not for time, of:

Strict Handstand Push-Ups x Max Reps

Double-Unders x 40-50 reps

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

C.  For time:

225/153 lb Clean and Jerk x 5 reps

Pull-Ups x 25 reps

225/153 lb Clean and Jerk x 4 reps

Pull-Ups x 20 reps

225/153 lb Clean and Jerk x 3 reps

Pull-Ups x 15 reps

225/153 lb Clean and Jerk x 2 reps

Pull-Ups x 10 reps

225/153 lb Clean and Jerk x 1 rep

Pull-Ups x 5 reps

A. 9/6, 36/4-16/10/10/4

B. 205 lbs

C. 13:24 w/C and J scaled to 205. PU all UB except for first round, 12/7/6.

Shoulder still too tight to GO heavy overhead. But matched my strict HSPU max PR of 9 reps and was able to string together more butterfly kipping pull-ups than I have in over a month (20, 15, 10, 5 all unbroken and felt really smooth). Really happy with both of those for today - victory.

D. 5-3-1 Deadlift
275 x 3
315 x 3
350 x 6