Workout of the Day
A. Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds
B. Six sets of:
Push Press + Jerk
Rest 2-3 minutes
C. Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and
efficiency here. Ascend in load for each of the four sets.
* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 170/115 lbs
* Set 4 – 185/125 lbs
D. Three sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds
A. Rope Climbs 3x3, handstand Walk practice,
L-Sits: 20,10,10 (just could not keep my feet up)
B. 165, 185, 195, 195, 205, 210
C. Power Cleans: 0:12, 0:15,
0:18, 0:27
STO: 0:17, 0:31, 0:40, 2:29!
The wheels fell off when I
did my STOs @ 185#s. Unbroken on the
power cleans and STO up until then (at
least without dropping the bar on the STOs), but I went 3/1/1/1/1/1 with 185#
STOs.
D. 2:40, 4:06, 7:05
HSPUs were just not there
after all the jerks. Doubles the first round and part of the second. Singles
the last round.
