7/27/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Walk-in Box Jumps, 1 rep every 20 sec for 5 minutes - make them tough

B. Push Jerk, quickly build to a tough single

C1. Power Clean Cluster, 1.1.1 x 5 sets, 3 min

C2. Weighted HSPU @ 30X0, 4-6 reps x 5 sets, 3 min - wear a 20 lb vest, add depth if necessary

D1. KBS - 40kg, 15 reps x 3 sets, 2 min

D2. Medium Grip Bench Press @ 20X0, 4-6 reps x 3 sets, 2 min

A. 42 inches, felt good.
B. up to 255, felt solid.
C1. 225, 245, 255, 255, 255.  Got heavy but felt good.
C2. 20lb vest on 25lb plates, head to floor strict.  6, 6, 6, 5, 5
D1. Complete felt smooth and easy
D2. 205, 225, 235 all 6 reps


Good day felt good.