10/22/2009

Oly Day

WU:
Dynamic stretching and DROM

24kg KB:
1) 10 rep deadlift
walk 15 ft w/ KB overhead
10 right arm snatches
walk 15 ft w/ KB overhead
10 left arm snatches
walk 15 ft w/ KB overhead
10 SDHP then 2)proceed backward through above list.
3) repeat from "1" again, ending with SDHP

Burgener warmup + Hang snatches, both w/ 45lb bar

Light day, again just really focusing on form on all movements.

Front Squat:
5x60% 135#
5x65% 145#
5x70% 155#
5x65% 145#

Clean, start at power position (i.e. hang w/o dip, full squat)
3x60% 85#
3x65% 95#
3x65% 95#
3x70% 105#
3x70% 105#
3x65% 95#

Press:
6x60% 85#
6x65% 95#
6x70% 105#
6x65% 95#

Metcon:
5 rounds for time (team of 3, can't proceed to next station until it's free)
9 KB Swings, 24kg
3 thrusters, 2x16kg KB
6 burpees

7:33, I was likely the slowest one on my team