Power:

• A) Cleans: 205 x 2, 235 x 1 x 5

Strength:

• B) Front Squat: 225 x 3, 315, 335 (video)
• C) Back Squat: 315, 365, 395 miss, 345 x 2 x 3
• D) Glute Ham Raises: BW x 6 x 3

Power:

• A) Power Clean: 205 x 3, 215, 225, 235, 245, 245 miss, 205 x 3

Strength:

• B) Front Squat: 205 x 3, 255 x 3, 295 x 3, 315 x 2, 325, 335 miss (video)

• C) Back Squat: 295 x 3, 345, 365 x 1 x 2

Strength:

• A1) Bench Press: 165 x 5, 205 x 3, 215 x 3
• A2) One Arm Db Rows: 50s x 8, 75 x 8s,8s

• B1) Reverse Grip Bb Overhead Press: 95 x 5, 115 x 4,4
• B2) Db Facepulls: 25s x 8 x 3

Power:

• A) Power Cleans: 165 x 3, 205, 215, 225, 235, 225, 205 x 3

Strength:

• B) Small Box Deadlifts: 320 x 3, 410 x 2, 500 (video)
• C) Safety Bar RFESS: 145 x 5s, 185 x 8s,8s

Speed:

Full speed sprints: 40 yd x 8

Power:

Hexbar Jumps: 225 x 5,5,5 (video)

New location!

Strength:

• A) Back Squat: 225 x 3, 315 x 2, 345, 365, 385 (video), 315 x 3 x 3

• B1) Glute Ham Leg Curls: BW x 6-8ish x 3
• B2) Single Leg Prone Bridge (full hip abduction on up leg): 3 x max/side

Thursday - April 28th, 2010

Video from yesterday:  Front Squat 325

Strength:

• A1) One Arm Db Bench: 65 x 5s, 75 x 5s, 85 x 5,5, 90 x 3s
• A2) Band Rows: Back bands x 8,8,8

• B1) Incline Ring Pushups: BW + 45 x 8,8,8
• B2) One Arm Rows: 65 x 6s, 85 x 6s,6s

Power:

Clean: 165 x 3, 205, 225, 235, 245, 255, 265 (video)

Strength:

Front Squat: 205 x 3, 295, 315, 325, 295 x 3 

Speed:

Full speed sprints: 40 yd x 8

Power:

Hexbar Jumps: 225 x 5,5,5 (video)