Friday, August 16, 2013

A. Front Squats
5, 5, 5 @ 30x1; rest 2 minutes

B. AMRAP in 12 minutes:
    Push ups x 15
    Power Cleans x 5 125/185 lbs

Note: Most advanced progression for today is hovering straddle push ups, but do 5 instead of 10.  If you don't have solid protracted push-ups, you are not ready for hovering push ups. Remember, hips and shoulders come down at the same time. If you are leaning far enough forward, your feet will lift off the floor. If you are kicking off the floor you are not doing it right and you probably don't have the strength. If you are not ready for hovering push-ups, do protracted push-ups or regular push ups. Must be able to do 2 rounds of 15 unbroken push ups to do as prescribed. If you only have a few perfect push-ups, be sure to reduce the reps. 

BCBD Competitors
Run 400 meters
25 burpees
3 Rounds for Time