04JUN10

Warm Up: Standard

Practice: Full Cleans - 3x3 70,80,90% of 1 rep max
Heavy reps = increase in strength = increase in 1RM next week
Focus on your form and be explosive
Expect at least a 10lb increase in 1RM next week; you WILL get it

Train:
21/15/9 for time
45# Barbell Jumping Squats
APFT Style Sit-ups
55# Dumbell swings

Jumping squats are with bar in back squat position. Your hip crease must get below knees at the bottom and both feet must leave the ground at the top
APFT Style Sit-ups...enough said
Dumbells swings are to American standard meaning you are swinging weight up over your head until you ear holes are covered by you arms. DO NOT let the weight swing you, meaning you should not be bending too far forward at the waist on the down swing. Maintain your chest upright and drop you hips and butt down on that downward swing. Then explode up with your hips thrusting the weight back over your head. Your arms should remain fully extended at the elbows thoughout the motion. Scale this weight as needed.
Comments: post your practice weights and training time
Post: stretch as always, this is a brutal hip and thigh workout