February 18th, 2013

Workout of the Day

  

A. Three sets, not for time, of:

L-Sit x 45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B. Every minute, on the minute, for a total of 12 minutes, perform the following:

Snatch x 1.1

(rest 10-15 seconds between singles)

Loading:

*Sets 1-2 – 60-65%

*Sets 3-4 – 65-70%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

*Sets 11-12 – 85-90%

Goal is perfect speed and mechanics for these sets.

C. Three rounds for time of:

3 Snatches @ 75% of 1-RM

5/3 Muscle-Ups

7 Ring Dips

(performed on same rings as muscle-ups)

D. Three sets of:

Halting Snatch Deadlift x 3 reps @ 8221

Rest 90 seconds

GHD Sit-Ups x 15 reps

Rest 90 seconds

Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

A. Strict HSPUs 4-4-4

DUs 50 total: 36/14, 34/16, 42/8

L-sits 30 seconds total: 20/10, 20/10, 12/10/8

B. Split snatch – felt good/fast today

minutes 1-2: 115, 120 lbs.

3-4: 125, 130

5-6: 135, 140

7-8: 145, 145

9-10: 150, 155

11-12: 160, 165

C: 6:12 @ 135 lbs. – split snatch

Did singles on all the snatches and muscle-ups

Dips unbroken

D. 185, 205, 205 lbs. Sn DL

15, 15, 15 GHDS