Monday and Tuesday Workouts of the Day
On Monday I decided to hit some strength for the first time, as my schedule actually allowed me to get something in. However, I switched it up a bit, and just went for a medium single in the hang power clean, and in between was doing depth box jumps to work explosiveness out of the bottom, and then landing in a good position.
On Tuesday, I hit a skill day with some skill movements, and some awkward movements as well, to just try to mess around with some things.
Monday, January 23rd, 2012 Workout of the Day:
A. Medium Hang Power Clean, worked up to 235 lbs, in between did Depth Box Jumps, with variant heights ranging from 20 inches to 24 inches to 30 inches to 34 inches. 5 Boxes set up, and went through one revolution.
B. Hang Power Clean x 8 Minutes on the minute @ 185 lbs, and depth box jumps at varian heights
C. Romanian Deadlifts, 4 sets of 6 @ 155 lbs and 165 lbs
Tuesday, January 24th, 2012 Workout of the Day:
A. Free Handstand Practice- Held for 15 seconds for max effort… Practice for about 15 to 20 minutes
B. One Arm Squat Snatch(Right), worked up to 110 lbs for a one arm squat snatch…
C. 30 Muscle Ups- No Time Component
Rest 5 Hours
A. Split Snatch @ 50% of 1 Rep Max @ 135 lbs x 5 sets
B. Snatch Single, worked up to 215 lbs
Rest 4 Hours
A. 1 Arm Snatch Work, sets @ 105 lbs