February 15th, 2013

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 12-15 reps

B. For times:

5 Power Cleans @ 80-85%

Rest 2 minutes

10 Power Cleans @ 70-75%

Rest 2 minutes

15 Power Cleans @ 60-65%

Please note load used and time – 275, 11 seconds

C. Three sets of:

Deadlift

*Set 1 – 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

D. For time:

Row 1000 Meters

50/35 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

15/10 Ring Dips

30 Double-Unders

A. Only went through twice  at the low end of reps

B. 205 x 5/0:32

185 x 10/46

155 x 15/0:38 (11/4 reps)

Power cleans were tough today!  155 felt super easy though, once I got down to the last set.

C. 8x315 lbs

6 x 345 lbs.

4x375 lbs.

Deadlifts were tough today too, but first time going over 300 for higher reps since accident

D. Scaled HSPUs to 30 - really weak on these lately!

10:00, then 2 rounds + 13 double-unders.