Sunday, 7/25/10

Power Clean 20, 30, 40, 50% of DL 1 Rep max x 2 reps, and jerk the second rep. Work on form!
Do 3 deep ring dip stretches between each set (keep your body vertical and stomach tight!)

Dynamic Warm-up


Deadlift: 75% x 5, 80% x 5, 85% x 5
Good Mornings 3x10 at medium weight

21, 15, 9 reps for time:
Clean 135#
Ring Dips

*Scale as needed, power clean is ok. Can use webbing or rope if you don't have rings (works well laced through a 5" piece of PVC pipe

Rest 1 min

For Time:
20 HSPU with 20# vest

Run or Row: 30s on, 20s off x 10

Pic1: No Bus, nobody wants to play catch with a 170# stone

Pic2: Frustration!

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