friday 5.4.2012

1. dynamic load back squat (use bands or chains):
   4@70%
   4@75%
   4@80%
   4@85%
   
2. a) dynamic front squat:
   5@60%
   5@65%
   2x5@70%
   
   b) weighted C2B pull-up (w/kip):
   4x8 AHAP
   
3. 100 push press/jerk
   perform a 10 burpee penalty every time you put the bar down.
   
   1RM jerk = < 200/135, use 85/55lbs
   1RM = 200-250/135-165, use 105/75lbs
   1RM = 251/166+, use 115/85lbs
   
4. DO NOT do the CLASS WOD today, unless you plan to skip tomorrow's work.