09-28-2011 Wednesday

Warm-up:
-12 alternating lunges with rotation over front knee, 2 mins jump rope, pass throughs

Lift: (full) Clean – 5x5

If you are not used to doing (full) cleans, use a weight that allows you to push up out of the hole without bowing your back and leaning forward. The weight you use should feel difficult but not impossible. If you are sticking with power-cleans for this cycle, use 80% of your max.

Rest 2 mins in between sets.

5 rounds of the following for time:

10 ring push ups
10 toes to bar
5 OHS (75lbs) -- use 55 for light, or 95 for heavy


I will probably be there today (Weds.) for 6:30 class

check out the Catalyst Power Output Calculator

-JD