Sun-Mon, March 11-12, 2012

Sunday 3/11/12:
Warm-up: EZ run to rec center & heavy PNF with jump-stretch bands (hips/ankles/shoulder girdle)
A) ME front squat- 4x2 w/ bands (not quite sure the exact max tension) to low box (inch below parallel)
B) E(30)O(30)x15sets- perform 3 speed sumo deadlifts w/ 50% 1RM bar weight+chains
C) 10min work on L-sit pull-ups
*4hr REST*
D) 5rds- 10 burpee-clean-and-jerks w/ 40lbs DBs, MAX rep CTB pull-ups on fat bar, 50 air squats

A) 255+bandsx2

B) 255+chains *the point of the high volume (15 sets) on the 30sec was to hone in on maintaining good bar speed through fatique

D) 17:36; CTB reps- 25/17/15/15/12

^Demo of burpee-clean-and-jerk minus the squat cleans (power clean instead)


Monday 3/12/12:
*REST*