Moving toward an age of revealing!
Tuesday, August 14, 2012
Double Up
1pm
Workout of the Day
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground) - I liked working on these today
Rest 2-3 minutes
B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM) - 85#
2 Muscle-Ups (Alt 3 pull/2 dip)
Rest exactly 2 minutes
C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM 130
* Set 2 – 3 reps @ 85-90% 140
* Set 3 – 1 rep @ 90-95% 150
* Set 4 – 10 reps @ 70-75% 115
* Set 5 – 8 reps @ 75-80% 125
* Set 6 – 6 reps @ 80-85% 130
* Set 7 – 4 reps @ 85-90% 140
Rest 2 minutes between sets.
Break, Life ...
5:30pm
:30/1:00/1:30
Bridge (last round wheel)
Plank
Bottom of squat hold
10 minutes headstand variation
“Cindy”
20 minute AMRAP:
5 pullups
10 pushups
15 air squats
Couldn't help myself. Even though I was already worked I wanted to play a little. It has been so long since I did Cindy and even though I was already worked, I took the opportunity to practice bfly pull ups, finished push ups scaled and can't believe that squats felt great! I am attributing it to my balancing morning treks.
17 RNDs in 105 heat and I was only one round short of where I thought I might get. On that note: huge blood blisters on my hands, which I was more distracted with that the workout itself. Darn! I have too much work to be out with hand problems. I can't even remember the last time I tore ... glad I stepped it down a bit though, I am sure that avoided a messy deal. Something I remember about CJs chat was ... are you an athlete who knows when you can push through and when you need to back off of something.
All will be well :)!
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment