6/20/11 - deads

so much for an off day, went out for hike on fathers day and rocked out camelback mountain. 1.2 miles travel distance with 1/4 mile elevation gain.. 3 hour hike, wickid climb.. legs are trashed..

training

clean grip hip snatches- 185x3x3
box cleans (about 3" above knee level) - 225x1x5, 245x1x3
pin pulls for speed off pins 5" above floor- 495x1x8
24" box jumps- BWx8, +50x8, +70x5, +90x5x3

+hanging leg raises & plate twists

legs are still very sore, definitely affected explosiveness for both cleans and snatches...