Both hands in overhand grip, get your butt down/knees out, first pull (from ground to knees) should be all about pushing your knees out and back to get them out of the way and to help turn your posterior chain on. Once you clear the knees its time to engage the lats and sweep the bar back. Really important to focus on keeping your shoulders back from the start and throughout the lift. Once you push the hips through and finish, drop the bar and reset each rep for all 5. They should be pretty but it’s time to go heavy.

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells)
Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back.

Three sets of max weight, for each

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 67,5 % of max
5. Round 77,5 % of max
6. Round 87,5 % of max

Wendler's clean and jerk week 1 STRENGTH ★
Clean and jerk:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 65 % of max
5. Round 72,5 % of max
6. Round 82,5 % of max

Tabata Airdyne. Keep the wheel spinning slowly during rest intervals.

Post your total calories.

21-15-9 reps of:
Clean 135 pounds
Ring dips

kerro mitä teit!

Five sets of tens