The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes power clean and push press.
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Squats 1RM
100, 115, 135, 150, 160, 170 (374)

3 rounds of:
10 power cleans 60
10 push press
Time: 6:30

Nice work 6am!
Squats to 88kg x 5

3 Rounds: (w/ green KB)
10 Deadlift
10 KB Swings

Time: 2:07
Cone Head = No Sleep. But he sure is cute. ;)

AM: Massage. Hang out with Mom.

PM: Hot Tub/Stretch. Warmup.

Snatch 62kg/137# x1.
Power Clean & Jerk 72kg/160# x1 (matches PR).
Front Squat 84kg/185# x1.

3 Rounds:
10 Power Cleans (40kg/88#)
10 Push Press (40kg/88#)
Time: 5:11.

Ran out of steam after the Clean & Jerks.
Squat to 53
3 Rounds of
10 Power Cleans (23)
10 Push Press (23)

6.07
6 a.m.: Tempo work on bike trainer

Noon: Paused squats to 58x5

7 p.m.: Skate-skiing at Kingswood on fast, fast snow! Whooppeee!
Squat x 5 to 275lbs.
+
3 x back extensions
3 x hanging knee raise
3 x weighted crunch
3 x 6 front squat