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
