Wednesday, June 3, 2009

Warm-up:
1 & 1/4 squat (high-bar; to 4x135, 2x3x185#)
hang power snatch (to 2x95)

2-2-1 hang power snatch (105,115 [f1],115)
5x5 floor press (145,4x155)
3-3-3-3-3-2-2-2 weighted pullups (5x60,3x75# DB)

standing broad jumps: about 8 attempts, best = 8'9.5" (~268 cm)

1 & 1/4 squats are a nice warm-up. Done as a front squat I can easily imagine how these would help clean recoveries. Unfortunately, today I had no speed or coordination for the O-lifts, so I did some slow lifts instead. Pullups were pretty easy, hardest part was keeping the DB between my feet.

I remember doing the standing broad jump way back in junior high. Got some funny looks in the gym. I will try them again when my legs are fresher. Distances for players from the February NFL combine:

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