Workout of the Day
A. Three sets, not for time,
of:
Toes to Bar x 10-12 unbroken
reps
Box Jump-Overs x 10 reps
(work on speed and
efficiency)
Muscle-Ups x 3-8 unbroken
reps
B. Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
Build over the course of the
four sets.
C. Four sets of:
Snatch x 1 rep
Rest as needed
Continue to build with singles
for four attempts.
D. Complete as many rounds
and reps as possible in 6 minutes of:
115/75 lb Hang Snatch x 5
reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps
E. Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the
top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets
4, 5 and 6 – less between the first 3 sets.
A. 12 x 3 T2Bs
10 x 3 Box jump-overs
No ring set up for muscle-ups
B. 115, 135, 145, 145
Full squat on hang and snatch
C. 155, 165(F), 165(F), 155
Split – had nothing here
D. I think I got 3 + 6 HSPUs?
Scaled to 95#s for hang
snatch and 7 HSPUs per round.
Should probably have down 115
and 5 HSPUs. Played around with the hang
snatches after and got 115 x 5 power snatches.
Getting better at stringing these together.
E.
5 x 210
3 x245
2 x 280
1 x 315
Quit – back felt weak. Skipped last two sets.
Did 2 x 10 back extensions
