10-20-2011 Thursday

Warm up: hand stand practice, rolling somersaults, pass-throughs, tall clean with bar (drop under the bar from standing position), 3 sets of 5 GHD situps

Lifts:

1x5 Deadlift (take your time warming up) same weight as last workout or 5lbs more than last week

5x3 Power Clean same weight as you already did once this week or 5lbs more than last week

METCON 5 Rounds of 8's

*8 Ring Rows
*8 Toes to bar
*8 barbell or dumbbell jerk (no clean)...use 95lbs bar or around 30lbs dumbbells, adjust the weight to what you need to keep good form and speed.

Stretch: Roll out T and L-Spine


-JD

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2 comments:

  1. Joey DOctober 20, 2011 at 10:30 PM

    1x5 deadlift @ 250

    5x3 powerclean @ 190...struggled with form and catching high at this weight

    ReplyDelete
  2. AllieOctober 22, 2011 at 11:43 AM

    On Friday:
    Power clean 98x3x5
    Deadlift 203x5x1
    Kept weight centered over foot instead of in heels (Tom's advice) and this made me feel a whole lot stronger, especially for deadlifts

    ReplyDelete

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