Warm-up:
good mornings
back squat
hang clean + push jerk + split jerk (to 135#)

7x1 clean (135,155,2x165,175,185,195)
3x3 back squat (low-bar; 225)

2x3 broad jump (up a slight incline; 97-100")

Supposed to be heavy squats today, but my hip is not feeling well. I have no problem O-lifting (anything which requires vertical squatting), so I suspect it's a few too many grinding reps using the low-bar position. Gonna switch to fronts squats for a bit.

Weekend work

Saturday
Warm-up:
tennis strokes
good mornings
jumprope singles

3x1 push press + push jerk + split jerk (2x95,105)
6x1 push jerk + split jerk (115,125,4x135)
~10 48" box jumps between lifts (missed about half)

15-10-10 pullups

Sunday
Warm-up:
good mornings
jumprope singles

2-2-2-1 hang power snatch (75,95,115,125)
2x1 hang snatch (135)
4x1 snatch (135 [f2])
3x1 power clean (135,2x155 [c2])
~10 48" box jumps between lifts (missed about half)

A couple of quick workouts this weekend. Felt a bit flat on everything; it was a long week. Really tough time with lumbar arch on first pull. More dedicated lower back stretching needed.

I'm really liking doing tall box jumps between O-lifts. I find that box jumps loosen me up, and encourage explosiveness and precision. Basketball players have the vertical jump and football players have the broad jump, both of which are good benchmarks for raw leg power. What does the box jump add? Well, a high box jump is a mixture of power, flexibility and precision. Sure, you have to jump high (explosive extension of the hips, knees and ankles), but you also need to close your hips rapidly (which if you jump high enough requires serious flexibility) and you need place your feet carefully (as anyone who has failed a high box jump can attest to). Sounds like O-lifting, huh?

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: