February 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 100+%

Rest as needed

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

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. “Lil’ Lauren”

Three rounds for time of:

225/155 lb Ground to Overhead x 5 reps

225/155 lb Deadlift x 10 reps

Handstand Push-Ups x 15 reps

D. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022

Rest as needed

Supine Ring Row x 10-12 reps @ 2111

(get as horizontal as possible – feet on a box if you can)

Rest as needed

A. Worked up to 245 lbs., 90% of my 275 lb. 1-RM Front Squat

Felt pretty good, but still staying relatively light

B. Split snatch.  175 and then failed at 185 (Split snatch PR is 180 lbs.)

C.  Not ready to go heavy overhead that many times mixed in with HSPUs.

Did Dianne and got 14:44, about a 50 second PR.

D. Tempo weighted Hip Extension, no weight: 8/6/6

Supine Ring Row, not totally horizontal: 12, 10, 10 – not unbroken (i.e. 10=6/4)

Need to continue to work on supine rows.