Workout of the Day
A. Three sets, not for time,
of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar
Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds
B. Five sets of:
Power Clean + Hang Clean +
Clean
Rest as needed
C. Three sets for max reps
of:
30 seconds of Power Cleans
90 seconds of Rest
* Set 1 – 205 lbs. 165 -
80%...185 - 90%
* Set 2 – 185 lbs. 155 -
80%...165 - 90%
* Set 3 – 165 lbs. 135 -
80%...155 - 90%
D. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds
between sets.
A. Double Unders: 3×45
cumulative
2 x 12 Butterfly Pull-ups, 1
x 12 C2Bs (can’t butterfly C2Bs yet)
L-sits: 3 X 10/10/10
B. 145, 165, 185, 205
(F@hang), 195 (F@hang).
Got 195 in the hang a minute
later. Stayed pretty light. Still getting my speed back.
C. Scaled to 90% of Rx’d
185#: 7 reps
165#: 9 reps
155#: 10 reps
D. Done Based off 310 lbs.,
90% of my 1 RM
Feeling better each day, but
not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do
a few extra low volume and/or recovery days for the 2 weeks or so.
