21JUL10

Warm Up: Standard

Practice: 3x10 back squat at 40-50% 1 rep max

Train: For Max Weight
Every minute, on the minute, perform 2 x Clean and Jerks for 20 minutes total. Power Cleans are acceptable, just get it from the floor to shoulders, then from your shoulders to overhead. The goal is to add weight each minute, typically 5lbs total at a time. If you hit failure (don't complete the 2 reps within the allotted minute), annotate your max weight and then decrease the weight as necessary to be able to continue for the full twenty minutes. The quicker you perform your two reps, the more rest you'll have before the next ones come up.
Keep chugging away at it. It will seem relatively simple/easy at first, but quickly adds up and takes its toll on you.
**We may need to split up into different gyms or staggar the times a little in the evening. If you want to show up a little early then do so. You can really only work 2 people per bar on this and like it says it takes 20 min to complete this exercise

Post: PNF, stretch, and roll. Spend quality time on flexibility