9/9/2009

Warmup:
400m light run
10 squats holding 45lb plate
walk ~200m with 45lb plate overhead
form work on sumo deadlift high pull (SDHP)
form work on hang power clean

WOD:
Hang power clean:
1x3x135

work sets:
1x3x145
2x3x150

singles:
1x1x185
1x1x195
1x1x205(PR)

rest, then metcon:

Sort of a "Fight Gone Bad" minus rowing broken down into individual components...

75lb SDHP
75lb Push Press
20" box jump
20lb wall ball

Do 8 rounds of each before moving on to next exercise. 1 round is 20 seconds of constant work, 10 seconds of rest (Tabata sequences).

I didn't count, but I think for the SDHPs I averages about 7-8 reps, for push press 6-7 resp, box jump 6 reps, wall ball 5-6 reps. These are all movements from "Fight Gone Bad".