Thursday 7.12.12

Warm Ups:
- 500m Row
- Jump Rope
- Samson Stretch
- Mobility Drills
- GHD Sit Ups
- Hip Extensions

Conditioning:
Find Max Height Box Jump: 42.5 inches (inured arm makes it hard to be as explosive as possible)

Sprints:  6x60 yards resting only long enough to walk back to the starting line.

Strength Training:
Power Cleans:
Warm Up Sets:
- 45x Burgener Warm Up
- 95x5
- 135x4
- 185x3
- 225x2
- 275x1
Work Sets:
- 230x 5x3

Hang Power Cleans:
I attempted 5 reps on the minute for 5:00, but my grip gave out on my injured side during round 3.

Glute/Ham Raises:
Body weight x 3x3