16JUL10

Warm Up: Standard
Practice: Cleans 3 attempts at new 1 rep max; these are full cleans from ground up into a full front squat catch and then stand the weight up
Train:
5 rounds for time
10 x 45#/20# Pendulum barbell push press R
10 x 45#/20# Pendulum barbell push press L
200m sprint
3 min rest between rounds
This is a new exercise for everyone. Set up the workout by bringing your 45# barbell to the baseline of the b-ball court. Put one 45# plate on one end. On the opposite end you need something keeping it from sliding away from you (foot, wall, dumbbell). You will begin the exercise at the weighted end and perform a clean type motion to get that end up to your shoulder level (your hand will be above the plate on the barbell). From here place the end of the barbell in your right hand. Now you will perform 10 explosive push presses from shoulder to full arm/elbow extension. After ten drop the bar down to waist level and power clean it back up into your Left hand and repeat the push presses with that hand. When you finish drop the weight to your waist, then the ground and complete your 200m sprint (down and back 3 times). Take a 3 minute break between rounds. This may be hard to picture but we’ll be there to show you.
Comments: post your new clean 1 rep max and your time for each round
Post: Stretch it out with your partner