And so it begins...!

Workout of the Day

A.

Front Squat

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 90-95%

Rest as needed

Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

B.

Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

300, smoov-e. Expect big weights once my CNS reboots!

C.

Complete as many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95 lb)

10 Wall Ball Shots (20/14 lb)

20 Double-Unders

(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)

D.

Three sets for times of:

5/3 Muscle-Ups

10 Toes to Bar

Rest 2-3 minutes

—————-

Results:
A)265, 315, 350, 375, 405, forgot the 6th set...oops.
B) Clean only (no jerk). Worked quickly up to 305, picked up 335 and immediately lost all desire to lift it once it passed my knees. Dropped back to 300# to finish with a smooth single.
C) 4 rounds + 5/10/8 - no desire to push the pace after yesterday's workload.
D) Complete, done conga-line style with Brian not for time.

Also, I'll be streaming my attempt at 13.1 LIVE on Gymvision.com Friday @ 4 pm. Subscribe to follow my progress throughout the season!