November 5, 2012

10:00 am

A.

Every minute, on the minute, for 10 minutes:

Hang Snatch + Snatch

(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.

Three sets of:

Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

Rest 45 seconds

Strict Handstand Push-Ups x 10-15 reps

(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)

Rest 45 seconds

C.

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

6:00 pm

D.

5 sets of:
1 minute AirDyne (max distance)
1 minute rest
1 minute to complete: 20 Double-unders/10 Toes-to-Bar/10 Double-unders
1 minute rest

Results:

A) 210, 215, 220, 225, 230, 235, 240, 240(1), 240(0), 225

B) 315/15, 315/15, 315/14 + 1
C) skipped - still giving my hips a rest from heavy squats.

D) .33/42s, .33/40s, .33/40s, .34/39s, .34/39s