Warm up:

75 KB swings 25/35
100 situps


10-8-6-4-2-2 reps per set of:

power cleans AHAP

Each rep is touch and go.  
You may not "dump" the bar between reps and count set as Rx.
Post weight used per set to comments

The most effective 6 pack workout EVER written: (from bandanatraining.com)

Warm up) Walk to grocery store
A1) Buy some green vegetables
A2) Buy some yellow vegetables
A3) Buy some white vegetables
B1) Buy some red vegetables
B2) Buy some meat
B3) Cook meat
C1) Cut up green, yellow, white, red vegetables
C2) Add some balsamic vinegar and olive oil to your colorful vegetable salad
C3) A lil’ splash of lemon too
Finisher) Eat

Repeat 100 times. Flex your 6 pack in the mirror.


They are doing things right in Syracuse. (Chantele)