CFDC
Warm-up: 3 rounds of: 20 squats, Samson stretch, 5 dive-bomber push-ups, and 5 rolling split; 3 rounds of 10 PVC pass-throughs, 10 snatch-grip down-and-ups, and 10 overhead squats.
Explosiveness training: 8 rounds of: 2 hang-power snatches, 4 seated box jumps plus 1 depth jump, and 6 clapping push-ups.
Worked at 50kg for my first four sets and then upped it to 55kg for the last three (didn't complete an eighth set). I believe our box was 30 inches, and I threw a 25# plate on top for the last few sets. Clapping push-ups were good.
Post-workout: Medicine ball sit-ups and a "17."
Great workout tonight, but I'm worrying about my conditioning. Strength and power are where I want them to be.
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