Monday 5APR10

CFFB

SWOD: Squat 10-10-10; Press 5 RM

160-160-160; 125(f)

Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.

DWOD: Complete 10 rounds of the following with one dumbbell:

One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)

4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.