14 December 2012
Workout of the Day
A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups
2012 12 14
Hurt my hip on Monday so I did some scaling/substitutions today.
Pendlay Rows 5 sets of 5-10 reps
115-125-125-115-115
Metcon 21-15-9 Strict Pull-ups and HSPU
Two big weaknesses, HSPU w/1 ab-mat and the last 3 Pull-ups of the 15 and 9 set were scaled jumping w/rings and then a negative. Time was around 13:30 but I took so long the clock was turned off. Sad day.
How’s the hip feeling?