Saturday- 12/10/11- Max Clean, 3RM Back Squat/"Elizabeth"

Strength

1) As long as necessary to establish a 1RM Clean (any style).- 225,  10#pr!
2) 10 minutes to establish a 3RM Hi-Bar Back Squat – video demo (of hi-bar style)- 275
Notes: Notice in Greg’s demo that the chest stays nearly vertical, the arms are at a clean width and relaxed, and the movement initiates with the knees breaking slightly forward NOT the hips being pushed back. Simply try to squat between your feet not behind them.
3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom – rest 75 sec.- 235

Conditioning

“Elizabeth”
21-15-9 of:
SQUAT Cleans @ 135/95#
Ring Dips
8:13, lower back was fried after set of 21, did singles on 15 and 9.  Still fighting this dang cold and cant breathe thru my nose.  Not happy at all with this time but felt good on cleans and back squats.