Tuesday 140114

-Olympic Lifting / Strength-

A. Clean off Blocks, 70% x3 (reps) x4 (sets), rest 75 seconds

With the bar resting on blocks, it should be at a height just above the knee cap. Focus on pushing the bar off the box and then solid contact at mid-thigh.

B. Push Press, 5 sets of 4 reps, heavier than last week, rest 60 seconds

-Capacity Circuit-

Three rounds of the following:
Front Rack Barbell Step ups, 20 inch box, heavier than last week (10 each leg)
Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU (use ab mat and bumpers to the side)
Rest 30 seconds
15 Barbell Good Mornings, heavier than last week
Rest 30 seconds
15 Glute Ham Sit ups, heavier than last week
Rest 30 seconds

Ask questions through comments if you have any.

Post all results to comments.

******For the class workout, competitors use 235#/145# as well as C2B Pull ups*******