When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Monday, July 30, 2012

Week( 3), 2, 1 ... Go!

 “They always say time changes things, but you actually have to change them yourself.”
~ Andy Warhol


 Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 30 seconds between sets. Do it right, clean, crisp movements.
45#

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

These were work at the end.

C.
Three sets of:
Dips (with a hold) x 10-15 reps @ 20X2 - no rings to work with, went dip and hold

Rest 30 seconds
Chest-to-Bar Pull-Ups x 8 Reps
(all pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders

5 Burpees



7 (ish) minutes, timer out, work done though, ugh. Flushed, sweaty gal.

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