Friday 1/3/13


905lb Squat….RAW!
See the whole story on 70’s Big
Fitness
A. Four sets of:
Barbell Push Press x 6-8 reps
Rest 45 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds as possible in 5 minutes of:
Thrusters x 10 reps
Toes to Bar x 10 reps
Rest exactly 5 minutes, and then . . .
For max calories, 5-minute Row

Performance
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed
B. Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building.
If not, stay lighter and work on speed and mechanics.
C. For time:
5 Cleans (245/155 lbs)
20 Burpees Over the Barbell
10 Cleans (195/125 lbs)
15 Burpees Over the Barbell
15 Cleans (145/95 lbs)
10 Burpees Over the Barbell
20 Cleans (95/65 lbs)
5 Burpees Over the Barbell
Guys will use a barbell with eight 25 lb plates. Ladies will have a 15 kg barbell with eight 15 lb plates.
Strip a plate from each side after you finish the set for that given weight.
You may either full or power clean the weight.

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