10-25-2011 Tuesday

Warm up: inch worms, leg swings, shoulder pass-throughs, toy soldier march

3x8 light push jerk or light split jerk work

Lifts:

1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5. You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy.

5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.

Metcon 5 rounds

*30 Double Unders
*15 Sit-ups

Stretch: Band stretch for hamstrings or try PNF stretching for hamstrings with a partner while laying down. This is the stretch where you resist the movement/relax/stretch further.

-JD