MONDAY, JULY 25, 2011

A. Front Squat
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Advanced: Work up to a 1RM, then drop 20 lbs and do 2 reps x 3 sets; rest 3 min.

B. HSPU x 1 rep, then go down to 2 reps x 5 sets; rest 2 min.
You need to find a depth that you can do for one rep. Then, you add some height to something that you can manage for 2 reps. This is meant to be a sub-maximal load. If you have a hspu, then add plates for more depth.

Beginners: Downward Dogs

C. Grace Please Post Your Results
30 clean and Jerks for Time at 60% of your 1RM clean and jerk.