3/19/2010

Back from vacation. Feel good and well rested.

WU:
800m light run
DROM, dynamic stretching
3 rounds of:
3 reps of ea DL/Hang power clean/front squat/push press complex (45lbs/95lbs/125lbs)
10 pushups
10 back extensions

Box's Strength Programming:
Deadlift 1 x 5 @ 75%
375#

Deadlift 1 x 3 @ 85%
425#

Deadlift 1 x 1 or more @ 95%
475#x3 (Sweet, 500+ should be no problem now, hopefully.)

Metcon:
3 rounds for max reps/calories
C2 row - 1 minute
rest 30 seconds
power clean & jerk - 1 minute
rest 30 seconds
abmat sit-up - 1 minute
rest 30 seconds

190 total reps/calories, 155lb clean and jerks.