Week 4, Day 3

25 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,85x3,105x3,115x3,120x3
Rack Jerk: 45x3,65x3,85x3,105x3,115x3,120x3

Front Squat - heavy single 90% 125#
Rack Jerk - 80% x1x3 120#

MetCon:
15-12-10 reps for time:
KB Swing 50#
Ring Push Ups

Workout Time: 16 minutes
MetCon Time: 6 minutes