January 4th, 2012

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Double-Unders x 40-50 reps

Toes to Bar x 10-12 reps

B. Every minute, on the minute, for 12 minutes:

Front Squat x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C. Every minute, on the minute, for 10 minutes:

Clean x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.

Three rounds for time of:

15 Thrusters (95/65 lb)

15 Pull-Ups

Rest exactly 4 minutes, and then . . .

15 Burpees Over the Barbell

15 Pull-Ups

A. Muscle-ups: 3 singles x 3 (got my first no false grip muscle-up)

DUs: 32/8, 25/15, 47/3

T2Bs: 3x10

B. 165, 175, 190, 205, 220, 220, 230, 230, 245, 245, 260, 260 (Based on 275 lb 1-RM). Felt pretty good

C. 150, 160, 175, 185, 200, 200, 225, 225, 225, 235 (Based on 250 lb. 1-RM). Did 90% 3 times, skipped 85% by accident

D. 4:29 – Unbroken 1st round but broke up thrusters more than I should have on 2nd & 3rd

1:33 for one round of burpees (I did bar facing) and thrusters.  While I was not sure, I was probably 70/30% that it was meant to be 3 rounds.  Kind of took the easy route because I was a little beat after B & C.  I feel shame.