3/30/2010

WU:
DROM, dynamic stretching, jump rope
20lb med ball: 12-9-6 pushup, deadlift, push press toss

Oly Programming:
Jerk off Blocks
78% x 3 x 3 - 215#
81% x 3 x 2 - 225#

<3 blocks

Clean Pull
100% x 3 x 5 - 265#

Back Squat (HBBS)
86% x 4 x 5 - 325#
Felt good, hips a little bit tight.

Metcon:
For time: (a scaled cffb metcon)
75 Push Ups (was 100, but I was running late on squats and rushed them a little, so my coach said do 75)

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately broad jump 10m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 10m broad jumps must be completed.

4 sets of broad jumps, 6:20 total