16NOV2010

Focus: Legs/Shoulders

Warmup:
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Mornings
6 Over-and-Back Shoulder Stretches
6 One-Handed Hand Stands (ea)
(45#, 75#, 105#)

25 HSPU
25 Hang Clean + Push Press @ 155#
25 SDHP @ 155#
25 Snatch @ 95#
5 TGU @ 65# (ea)

5 Rounds of Squat Complex @ 115#:
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
10 Box Jump @ 42"

Extra Credit:
25 Romanian DL @ 155#

Notes:
Over and Back Shoulder Stretch - done with a piece of PVC pipe... take the pipe over your head until it touches your hips, then back to the front.
HSPU = Hand Stand Pushups
Hang Clean + Push Press = Do each push press immediately following each hang clean (i.e. don't split them up into two separate exercises, it's much harder to do them together than supersetted)
SDHP = Sumo Deadlift High Pull
TGU = Turkish Getup.  I did the first couple reps at 75# (point is to be pushing max weight) but dropped the bar like a retard and messed up my wrist.  Don't push the weight too high on this exercise if you're not ready.