2nd Day , 2nd Week

10 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up.
Front Squats: 45x5, 65x3, 85x3
Push Jerk: 95x5x2


Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 95#, 110#, 95#, 100#, 100#
Snatch pull - 103% (of snatch) x 3 x 3 135#
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 110#, 105#

3 rounds for time of:
10 sand bag halfmoons - 25% BW 40# KB
10 clapping push-ups ring push ups

Total Workout Time: 23 minutes
MedCon Time: 8 minutes