Thursday, April 14th, 2011

Workout of the Day
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 10-15 seconds
Tall Box Jumps x 6-8 reps
(as tall as you can handle for 6-8 reps, pause and reset your feet at the bottom of each)
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 2-3 minutes;
and then,
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)