Workout of the Day
A.
Three sets for movement efficiency, not time, of:
10 Kipping Handstand Push-Ups
10 Chest-to-Bar Pull-Up
10 Alternating Pistols
10 Alternating DB Snatch (70/50 lbs)
B.
Take 10-15 minutes to build to your starting weight (and maybe a bit more) for the 3-RM Overhead Squat event.
C.
Every minute, on the minute, for 3 minutes:
225/135 lb Squat Clean x 4 reps
Perform these reps as quickly as possible.
D.
At “Jackie” pace:
1000 Meter Row
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A) done
B) built up to 235, then hit 185 3×3. Would like 225 to be my opener but I think I need to open at 185.
C) All sub 20s, accidentally did 4 minutes – all drop and go because I know they wont be TNG at regionals.
D) 3:37
A. Done
B. Built up to 70,5kg x 3reps
C. 16s / 17s / 21s
Did touch-and-go on the two first sets and on the third set I dropped the barbell between each rep (when I did Event 7 this weekend I did one rep at a time on the squatcleans and I think that is how I need to approach this workout).
D. Somewhere around 3:55.