Monday, November 19, 2012


A. Power Cleans from the blocks
Beginners and Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 20 lbs x 2 reps x 2 sets

B1. Cossack Insertions x 5 per side x 5 sets

If you do not have a push-up, find a heigh to which you can do 5 reps x 5 sets

Or, downward dogs or pike on box x 5-7 reps x 5 sets

Or, HSPU to a particular height, and do 5 reps x 5 sets