November 23rd, 2012

Workout of the Day

A. Six sets of:

Clean + 2 Front Squats

Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

B. Three sets of:

Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Rest 2-3 minutes

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)

10 Toes to Bar

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Ground to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)

A) 205-205-210-215-215-215

B) 255

C) :42, :40, :38, 40, 44

All unbroken except for last set of T2Bs, 8/2. My grip just started to die during the 4th and 5th round

D) :44, :50, :58, 1:05, 1:03

I did not even think to use a snatch vs. a ‘grace’ TnG clean and jerk. Dumb! The clean & jerks were unbroken and I am not sure it would have made a big difference on time, because the box jumps got me during the 3rd, 4th, and 5th rounds. Much, much better than a year ago on these (thanks CJ), but still more work for me to do on box jumps.

November 20th, 2012

Workout of the Day

A.  Five sets of:

Muscle-Snatch x 1 rep

Rest 60-90 seconds

B.  Four sets of:

Snatch x 2 reps @ 75-80%

Rest as needed

C.  Four sets of:

3-Position Clean @ 70%

(high hang, mid-thigh, floor)

Rest as needed

D.  Three sets of:

Clean Pull x 3 reps @ 95-100% of 1-RM Clean

Rest 60 seconds

Toes to Bar x 12-15 reps

Rest 60 seconds

A. 115#s, 125, 135(F), 135(F), 115

B. 145, 150, 150, 150#s (75-80%)

C. 175 (70% of 250#), all full cleans.

D. 245#x3x3

12/12/12 (as long as I could go UB today with good form)

My right shoulder is still a little off, but better. I did not have a lot of pop for the muscle snatches today. I really need to work on that lift.  Snatches and 3 position cleans felt a little better, especially during the last 2 sets of each.

July 27th, 2012

Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

B.  Every minute, on the minute, for 12 minutes:
Clean and Jerk x 1 rep (1-RM 235)
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM

C.  Three sets of:
Clean Pull x 5 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 5 reps
Rest 60 seconds

D.  Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.

A: MUs - 3/3/3 (all singles, struggle with stringing these together)

HSPUs - 4/5/5

L-sits: 17/11/13 (with plates under feet)

B: Based on 235 C&J 1-RM

155/155/165/165/175/175/190/190/200/200/215/215

Did all the reps with a squat clean

C: Clean Pulls - 235x5/245x5/245x5

Weighted C2B - 20# weight vest x5x3

The weighted C2B, strict, felt surprisingly good

D: Based on 200lb 1RM

240x3

260x2

275x1

180x5

195x5

210x5

225x5

240x4…failed on 5th rep. Argh!