20130717

Wednesday 17 July
4x1 -3 Position Power Cleans 75% of 1RM

Power clean will be done as a complex
a) power clean from the floor
b) low hang clean - bar just above the knee
c) high hang clean - bar just below hips

4x3 First pull power cleans 110% of 1RM
Pick bar up from ground to arm pit height without catching it and let it go to the floor.

Good day of technique work on power cleans.

Follwed by:

3 rds for time
400M Run (2 laps upstairs)
500M Row

James          - 15:45
Creekmore   - 17:00
Hart             - 17:05
Brooks         - 17:45* (had to wait on a rower a few times)
Collins         - 19:25

IG Team will probably be at range tomorrow, have fun with Fran!