16DEC2010

Focus: Power

Warmup (45# - 75# - 105#):
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU

Hang Clean + Push Press
  5 @ 155#
  7 @ 135#
  9 @ 115#
  11 @ 95#

 Front Squat / Box Jump
  5 @ 155# / 5 @ 42"
  7 @ 135# / 5 @ 42"
  9 @ 115# / 5 @ 42"
  11 @ 95# / 5 @ 42"

Power Snatch + Overhead Squat
  5 @ 95#
  5 @ 95#
  5 @ 95#
  5 @ 95#

Power Clean + Push Press
  5 @ 155#
  7 @ 135#
  9 @ 115#
  11 @ 95#

Notes:
  Each group should be completed as quickly as possible (use the weight changes to rest).  I'd post times, but I forgot my watch.  Box Jumps start from a full squat, stand up completely on the box before jumping down.  42" is pretty high (I think before when I was posting 42" I was using a 36" box... oops) so if you can't make it up then pick something smaller.  I have enough scars on my shins to go around.