M 2.24.14

Got back home from my trip out to the OPT facility today. 

A1. High box step ups w/ 45 lbs DBs; 4 x 4-6 / 90 sec

20″ box. Never done these before.  From what I saw online I wasn’t supposed to need my foot on the ground to push off, but I definitely needed to push off the ground to stand up.

A2. RDL @ 41×1; 4 x 4 w/ 205 lbs / 90 sec

Tough, but manageable.

B. Hang power cleans x 3 – EMOM for 10 minutes

155 lbs.  Probably should have gone a bit heavier.

+
5 sets of each for reps
30 sec deadlift @ 135 lbs / 10 sec rest
30 sec box jumps @ 20″ / 10 sec rest
30 sec hand release push ups / 10 sec rest
30 sec airdyne for cals / 10 sec rest
rest 2:00

Deadlifts: 19 / 19 / 20 / 20 / 21; Box Jumps: 14 / 16 / 17 / 17 / 17; Push ups: 12 / 14 / 14 / 14 / 14; Airdyne: 10 / 11 / 12 / 13 / 13;  Pretty rough coming off that airdyne.  Felt recovered for each new round though.

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