1/2/2010

500m row
DROM, dynamic stretching

Barbell complex:
Power clean, lunge w/ right, lunge w/ left, push press, back squat
5x45#
3x95#

Work up to 1RM snatch for day
175#
85%x8x1 (85% of day's 1RM)
150#

Work up to 1RM c+j for day
225# (missed jerk on 240#, PR for clean by 5# though, probably missed a successful c+j at 230-235m but was running low on time so coach said go with 225#)
85%x6x1
195%

Front Squat:
85%x2x2
205#

Metcon:
3 rounds
10 turkish get-ups
10 20" box jumps

Used 24kg KB for TGUs. Tough one.