Wednesday 01/14/09

Location: CHS
Time: 5:00 a.m.

15 Power Cleans, 155#/105#
30 Ring Dips
12 Power Cleans, 155#/105#
24 Ring Dips
9 Power Cleans, 155#/105#
18 Ring Dips
6 Power Cleans, 155#/105#
12 Ring Dips
3 Power Cleans, 155#/105#
6 Ring Dips

Click this power clean link for a quick video of the movement. Each lift should start from the floor and finish by catching the weight in the power position (i.e., partial squat and the bar is racked on the shoulders) and then standing upright. The video is much clearer than my instructions. If starting from the floor poses a problem (using bumper plates will help), then the hang power clean may be subbed for the power clean.

Subs for ring dips include regular dips, bench dips, and push-ups (knee or regular).