Mother's Day Sunday 5.13.12

"To all the mothers and the sisters and the wives and friends, I want to offer my love and respect to the end."
- Adam "MCA" Yauch

I figured the Mother's Day theme was a good segue into what I consider the mother of all workouts:  power cleans and sprints.  It's heavy, explosive, fast, and you feel powerful afterward.

Warm Ups:
- Dynamic Mobility Drills
- 6x7 GHD Sit Ups
- 6x7 GHD Reverse Hypers

Strength Work: 
Power Cleans (90%, 80%, and 70% of 250):
- 45x6
- 95x4
- 135x2
- 185x1
- 225x3 (90%)
- 200x4 (80%)
- 175x5 (70%)

Weighted Pull Ups:
- Body weight x6
- +15x4
- +30x2
- +45x1
- +60x3
- +55x4
- +50x5

Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 175

Then...

10x 60-yard sprints resting only long enough to walk back to the start.