March 19th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Muscle-Ups x 3-8 reps

Kettlebell Push Press x 10 reps

(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)

B. Take 15 minutes to build to today’s heavy Clean & Jerk

C. For Max Reps:

30 seconds of Ground to Overhead (155/105 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (170/115 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (185/125 lb)

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Chest-to-Bar Pull-Ups

20 Wall Ball Shots (20/14 lb.)

A. DUs: 40, 40, 37 (unbroken)

Muscle-ups: 4,4,4 (singles)

KB Push press: 35, 44, 44

B. 215

Clean a little off. Jerk was pretty solid.  Just not a lot of zip after yesterday

C.  Scaled weights to 145, 155, 175

5, 4, 4

Slow today.

D. Did C2Bs & thrusters yesterday

Modified to..

6 min AMRAP:

- 10 burpees (Open standards)

- 10 wall ball shots w/30 poundball

4 + 3 burpeees