Friday 9.09.11

Research suggests that graphic violence and nudity increase your viewership.  I'll start with the graphic violence and see where I need to go from there.  Apparently when you scrape already damaged skin against a hard surface, the hard surface wins.

Warm Up:

3 rounds of:

- 5 Reverse Hypers

- 4 Toes to Bar

- 1 Handstand Push Up

SWOD:

Power Cleans:

- Warm Up Sets:  45x burgener warm up, 95x deadlift, clean pull, clean high pull, muscle clean, power clean, 135x 3 power cleans, 185x2, 225x1, 275x1, 315x 3 clean high pulls, 355x 3 clean pulls

- Work Sets:  295x1 (PR), 270x3 (PR), 2, 1

Metcon:

3 Rounds for Time:

- 400m Run

- 12 Power Cleans @ 185 (about 10 pounds over 60%)

- 21 Box Jumps

Time:  16:01.  Those box jumps get me every time!