Wednesday, November 13, 2013

WARM UP
About 20 minutes.
Go through DT with an empty bar and then with a bit of weight.  

http://www.youtube.com/watch?v=tYG5CU0lzI8

A. "DT" - See Jan 12 2011, June 1, 2011, March 26, 2012

5 Rounds for Time:
Deadlift x  12 105/155 lbs
Hang Power Clean x 9 105/155 lbs
Push Jerk x 6 105/155 lbs

NOTE: To do this prescribed you must be able to do the entire first round unbroken.  This is going to be far too heavy for most people to do prescribed. This should be completed in under 10 minutes so choose your weight wisely.

BEGINNERS:
Do each round and rest 3 minutes.  The deadlifts are high volume but they are light.

Be methodical with each movement and don't rush it. 

B. Jefferson curls x 10 reps with 30 sec hold at the end of the set x 3 sets