For time:

20 power squat cleans 45/65
19 power squat cleans 45/65
2 burpees
18 power squat cleans 45/65
3 burpees
17 power squat cleans 45/65
4 burpees
16 power squat cleans 45/65
5 burpees 

Continue subtracting 1 PSC and adding 1 burpee per round until you have completed 20 rounds each.  The workout is complete after you have completed your 1 rep round of PSCs and your 20 rep round of burpees in sequence.  

Post time to comments.


Terrific instruction.  California Strength 

Learning the clean (part 1)
Learning the clean (part 2) 


GPP OHC Fall 2013 - "Skin In the Game Challenge"

Skin in the Game challenges require you to declare goals that you believe will lead you to better health, then make a contract with yourself (through us) that you'll accomplish these goals.  You put teeth into this contract by sending (dropping off) a $50 (or more, or less) check made out to GPP.  You have an allotted time to accomplish this goal (until Wednesday, November 27).  If you accomplish your goals, you get your check back.  If you do not accomplish them, you'll donate it to charity.  GPP HQ proceeds (if any) will be donated to the Bountiful Food Pantry

We generally prefer positive incentives for becoming healthy, but sometimes these types of challenges are appropriate and fun.  

How it works.

1). There is a buy-in.  It's $25.  Sign up and declare goals with your local affiliate.  Start date is Oct 7.      

2).  Put your "Skin in the Game." You'll need to make this sting a little.  We've learned that in a moment of extreme craving, people will pay $50 for a piece of pie.  If you know you could be one of those people, we suggest you make you put in an amount (you'll get it back, right?) you aren't as likely to walk away from in a moment of weakness.  

3).  We suggest you make 3 quantifiable healthy goals.  You may make more, or less if you like.  For Optimal Health a goal should be made in each of the following categories. 

a) Physical - (weight loss, workout compliance, 10 pullups, etc.),
b) Nutritional - (Comply with BCD, No sugar, etc.),
c) Lifestyle - (take my family on a hike, do a good turn daily, etc.).  

4).  Goals are to be put in writing. It is a contract.  We prefer you to state goals via comments.  However, you may also send your goals to our inbox  Be sure to acquire baseline measurements (we can help) if applicable.    

5).  You may pay a penance for certain types mess ups.  On goals of a consecutive nature (i.e. "I will not eat sugar," "I will workout 5x/wk," "I will do a good turn daily.") you may buy your way back into the challenge for slip-ups.  Cost per slip up: 

a). $2, or
b). 2 cans of food

Your local GPP affiliate will have banks/bins for collections (if any).  Please note: you may NOT buy your way out of failed goals of a one-time nature.  In other words, if you say, "I will lose 10 lbs."  And you only lose 9 1/2, honesty dictates that charity receives your entire donation.    

6). The rules above are to be strictly enforced by honor.   

Please post questions to comments. 



15 lbs on a sideup makes this movement immensely harder.  (Deb)