13.07.11:

Operator Fitness, Cycle I, Day 9:
Type: Power, Power-Endurance

Warm-up w/
Box-Jump-Ball Slam Ladder (1-10)
@ 15# D-Ball + 24" Box
Then...
3 x 3 Power Clean @ 80% 1RM
2 x 2 Power Clean @ 90% 1RM
Rest 2 Min Between Each Set
Then...
Triplet Complex
3 x Hang Power Cleans @ 115#
Every 30 Seconds
For 10 Minutes
Then...
10m Farmer's Carry @ 2 x 90# DBs +
10m Farmer's Carry @ 2 x 90# DBs (Back to Start Point) +
10m Bear Crawl +
10m Reverse Bear Crawl
Five Rounds
Then...
50 x Dragon-Flags
Then...
Mobility Clinic =
Thorasic Myofascial Release +
Sartorial Myofascial Release
Then...
Cool-Down

Results:
SRK
80% Power Clean = 170#
90% Power Clean = 190#

NOTES:
Box-Jump-Ball-Slam Ladder = (1) Hold the D-Ball @ Chest Level; (2) Jump Onto Box; (3) Immediately Jump off for Depth Jump; (4) Slam the Ball; (5) Immediately recover the ball; (6) Explosively turn facing the box. That's one rep. Take 10 breaths. Then do two reps. Take 10 breaths. Then do three reps. And on. And on. And on.