Wednesday- 12/28/11- Power Clean, Press Cluster/DL, DU AMRAP/GH raise, Ring Dip work

Passion- http://www.youtube.com/watch?v=SBC902gSIpY

BB Gymnastics
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.- 195, 195, 205, 205, 205
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.- 175
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

Conditioning
8 minute AMRAP of:
7 Deadlifts @ 275/185#
35 Double-Unders
-8 rounds + 7 deadlifts
*Rest as necessary before strength work.

Strength
1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.- did 90# hypers each set
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.- 10, 25, 36- should have gone heavier on these
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.