Typical Mon on a Fri

Complete each couplet before Moving on.

30 deadlifts 95/135
90 stab crunches

30 power cleans 65/95
90 v-ups

30 OH BB press 35/65
90 box jumps

30 pullups
90 press jacks 15/20 ea.

Post weights, scale & progression to comments.


Daily Extras - Most of us didn't get this far into the workout yesterday. If you did, it won't hurt to do this part again. :)

50 v-twists 15/20 (R+L=1)
50 high weighted situps 15/20
50 superman back ext
50 tic tocks R 25/35
50 tic tocks L 25/35


Workout Notes:

You are not on the clock today, but stay busy. 

It is usually a better idea to slow up and concentrate on form vs. going hard at the clock when you are performing heavy deadlifts and power cleans back to back.  That being said, there are exceptions to every rule.  By the way, "heavy" is a relative term here.  Some of you will want/need to go heavier.  If the recommended weights above are well within your wheel house - don't be shy to step up a little.

You may partition the couplet.  

It is not entirely necessary to work straight through as written as long as you are following directions from above.

You'll need to watch your low backs today.  Concentrate on keeping a perfect inward curve (neutral spine) to your low back while doing deadlifts and power cleans.  Don't lose focus once you get tired.

Grip strength will also become an issue if you don't space out some pull centric lifts with some push centric lifts.  So, keep that in mind also. 


BC gets some late November saddle time in Espana. Using his fitness ...