Warm-up Drills (04.23.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

'Press 5-3-1+'' (04.23.2012)
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% Bar
5 x 50% 50
3 x 60% 60
5 x 75% 70
3 x 85% 85
1+ x 95% 90# 8x

''Cradle To The Grave: D.T.'' (04.23.2012)
Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk
40# DB
65 Burpees completed (2 sets in first 2 rounds, 3 sets in remaining 3 rounds)
Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.