WOD 2-24-10: TO MAINTAIN AND PROTECT

An easy way to hold onto all of the strength and power you worked hard to develop during your functional training this winter. Hit this progression one time per week and follow the protocol, no more than specified (listen up Cause for Alarm). One heavy set of each movement will allow you to hold onto strength and power without destroying you to a degree that you can't complete your other training (on the bike, on foot, whatever) for the week. Multiplanar to the max, ultra badass. My weights in parentheses below (in pounds).

DURATION: About 30 minutes for WOD, 15 for warmup (do the warmup).

W/U:
Foam Roll x 10 strokes each large muscle group, more as needed to break up knots in tissue
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x5 per leg)
Wall slides (x 5, front and back)

WOD:
Following 1 set x 5 reps as heavy as possible
Snatch (45/just bar--just want to preserve motor engram for this lift)
Deadlift (285, 285, 235, 235, 235)
Front Squat (135)
Push Press (115)
SL deadlift (75 single dumbbell, single arm)
Overhead KB swing (55)
Weighted pull-up (20)
Weighted push-up (45)
Dips (no weight)
Lunge complex (single 75 dumbbell)
Bus driver (75)

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