Wednesday 20151021



Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.


Supersets (heavier than last week):

  • Clean 5-4-4-3-2-2-1
  • Deadlift 5-4-4-3-2-2-1


~Rest 3 minutes~


Assistance (supersets):

  • Pull-ups 3 × max reps
  • Dips 3 × max reps


Burnout (supersets):

  • 3 x max plank hold
  • 3 x max toes to bar


**Toes to bar, no kipping, keep vertical torso. Slow and controlled, not “CrossFit Style” Toes to bar, rather, leg raises all the way to the bar**


*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform clean only if able, or only with PVC. Only complete clean, deadlift and squat. Nothing further.