Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Tuesday, May 3, 2011

WEEK 1, DAY 2

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