11-08-2011 Tuesday

Warm up: muscle up practice, back lever practice, handstand practice, RDLs with bar

Lifts:

1x5 Deadlift (take your time warming up) 5lbs more than last week

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

AMRAP: 7 mins:

*20 double unders or singles
*16 push-up to one arm dumbbell row (8 rows per side in push-up position), do push-ups/rows with a neutral (palms facing each other) grip on dumbbells...use 20-30lbs
*10 sit-ups

Stretch: hamstring band stretch then deep lunge stretch if you are sore from yesterdays back squat.

-JD