Warm-up:
front squats
overhead squats (45,65)
back squats to 5x155

3x5 low-bar back squats (3x175)

Cool-down:
2x10 jumping squats

Fit in a quick workout, wanted to fix a weight to start the next few weeks' strength cycle. Am going to do a 3x5 Starting Strength program, increasing the weight every workout in small increments. Rippetoe suggests a starting weight to hit 5RM around 4-6 weeks, but since I've lifted in the not too distant past I'm starting a little higher.

Brian's recent talk of jumprope, broad jumps and box jumps had me interested in integrating a little more plyometrics. Great movements for building explosive power. Back when I rowed in college, we used to do a program of plyometrics including leaping broad jumps (length of the dock) and two-footed hops up the stairwell, but the bread and butter movement was the jumping squat, which we called the jumpie. We would do these endlessly, in addition to rowing and running. These also became known as jailbirds, after an away race weekend where one of the squads' star rowers got a little, um, incarcerated down in D.C. The story was that he did jumpies/jailbirds in the holding pen to keep up with his conditioning, but informing the other inmates that the lanky blonde white boy was a little crazy may have been a secondary motive. Ah, memories...