11-01-2011 Tuesday

Warm up: bear crawls, somersaults, leg swings, shoulder pass-throughs

3x8 split jerk practice -- 1 min rest in between sets...light weight

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.

Reminder: 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 for your 5 rep max attempt

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

Chipper: (split reps in half if you cannot do at least 20reps at a time without rest)

*50 K.B. swings
*50 Push-ups
*50 double unders

Stretch: sit down with legs apart, have a partner push (leaning their weight on you evenly) your middle/upperback forward and down until stretch is reached...keep knees straight, 30 seconds each: 1) middle 2) reach toward left knee 3) reach toward right knee.

-JD