Wednesday 02/11/09

Location: CHS
Time: 5:30 a.m.

Front Squat
5-5-5-3-3-3

Rest several minutes.

3 rounds for time of:
10 C & J with unbalanced load, 60% BW
15 Pull-ups

Set up your bar so there is a 10# difference between one end of the bar and the other (similar to "Uneven Grace." For example, for a 200# person, 60% would be 120# total weight. The bar weighs 45#, and then we would put 32.5# on one end and 42.5# on the other end. Change positions (to the other side of the bar) every 5 reps. Of course you can break the sets of 5 into smaller sets as necessary - just be sure to switch every 5 reps.

Scale as necessary, but aim for a 10# difference between the two ends of the bar.

The cleans and jerks may be of the power variety (instead of full and split, respectively), and this will lead to faster times. The hands will be placed in the normal clean and jerk position - we will put tape on the bars to ensure this.