Workout Saturday 29 MAy 2010

Strength
Power Clean 5/5/5
Done From the floor, Catch in a quarter squat (3/4 of the way up) or above. If you have to use smaller plates pull from a box so the bar is approximately regulation height or approximately the same height as if you were using regulation 45 pound plates

WOD
5 Rounds for time:
7 clean and jerk
10 tuck jump burpees

Loading is 75% of your one rep max clean and jerk. If you don't know what that is then use 90% of your 5 rep max from today's strength WOD. Cleans are FULL SQUAT CLEANS. Push jerks or split jerks are acceptable but the bar must be at full extension with your ear visible in front of your arm for the rep to count.

We are a strength biased program with a heavy emphasis put on gymnastics for conditioning. Don't be afraid to go heavy and use FULL RANGE OF MOTION. That is how we get stronger. Don't sacrifice form for times. The better you do the movements, the stronger you will get and the better your times will become. Trust the programming and the results will come.

Finish today's workout with one minute accumulated front ever work

 The goal is to eventually be able to do a full front lever

For the time being we will work on tuck lever progressions :)