A1. ROM Drills
A2. Progression of back squat, front squat and c & j:
5 x each w/ 45 bar, then 95#, then 135#
B. For time:
800 m run
30 x jumping lunges
30 x push ups
30 x sit ups
800 m run
25 x Chest to Bar pull ups
200 m overhead walking lunge w/ pvc pipe
25 x Burpees
800 m run
20 x back squats (135/95# clean/press to rack position- no rack)
5 x front squats (same load)
20 x Power clean & jerk (same load)
Time -36:--
C1. 3 x 1 minute plank holds.
C2. Active Stretch
Notes:
Had to do only 5 FS due to my knee. Started to hurt, then felt better after the PC&J's. Good sweat on this one. Need to get better at planks. I was really shaky on those.
PWO:
4g fish oil, 16oz. club soda
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