Power

JAN

18

Tuesday


Workout:
Row/Ride 10 minutes @ easy pace
2x20 Squat
2x30m Lunge
2x10 Jump Squat
4x15m Burpee Broad Jump
2 (2x 30/30 Mountain Climber), real rest between work intervals
Then:
3x10 KB Swing (1 set each @ 53#, 60#, 70#)
3x3 KB Jerk @ 2x 60-70#
Then:
Clean:
5x 135#
3x 155#
3x "more than 155#"
2x1 @ 80-85%
3x1 @ 90%
Then:
5x5 KB Clean & Jerk @ 2x 60-70#
OR:
5x4 Get-up (2 each side) @ 70# KB
Then:
Cool down


Notes:

Swing, Jerk, Clean:
James: Clean @ 195#
Jason: Clean @ 205#
Damon: Clean @ 185#
Paul: Clean @ 175#, with a bunch of tries @ 195# and 185#

Carolyn Parker (http://www.athenafit.com) sent me the first pic below today, so damn funny: "One of my minions left this note on my doorstep today after his programmed workout for the day, a pleasant 2x Blue Tower run: each lap is 1.5mi long with 900ft elevation gain. It looks like he threw up breakfast - "eggs" - and then flipped me off from the tower while looking at my house. I LOVE it!"



The load is "sitting on the floor": wrist bone connected to the shoulder bone, connected to the hip bone, connected to the knee bone, which is connected to the floor. Minimum effort. Use skeleton, not muscle.

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