Tuesday, November 15th

The Deadlift: 3 Reasons -Starting Strength

The Lifter’s Guide to Magnesium -BarBend

Top 5 Mobility Needs for the Olympic Weightlifter -The Barbell Physio

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 30 minutes (15 sets):
Clean Grip Deadlift + Hang Clean + Jerk

Deadlift the bar to the waist then go back down to the Hang position (just above knee). Start at about 60% of max Clean and Jerk and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in the next round. If you miss again then take weight off the bar.  Use the rest periods to mobilize your problem areas.

B) 4 Rounds Not For Time, or 20 Minutes
10 Unbroken Thrusters 
10 Kipping Pullups
10 Strict Dips
10 Skull Crushers 

A) Every 2 minutes, for 16 minutes (8 sets):
1 Squat Clean + 2 Split Jerks @70% of max Jerk

B) Every 2 minutes, for 14 minutes (7 sets):
Clean and Jerk
(Build over the sets, not to a 1 rep max just tough weights)

C) 4 Rounds Not For Time, or 20 minutes
10 Unbroken Thrusters  (Tough)
10 Chest To Bar Pullups
10 Strict Dips
10 Skull Crushers

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