Monday, 10/25/10

Power Clean: Build up to a moderate single (not max)

Dynamic Warm-Up

ME Concentric Squat: Go for a new 1RM!
*Bar starts racked or suspended from chains at parallel... Just get under and squat it up
Lunges: 4 x 8 (each leg) 30s rest between legs, one leg at a time
Yoke Walks: 4 x 20' at 95% squat 1RM, 60s rest

21, 15, 9 reps for time:
Deadlift 225#
Overhead Squat 135#
*Scale as needed
**Chris Spealler: 5:09

Run or Row: 3 x (200m, 400m, 600m), rest completion time

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