Tuesday 9.10.19

Unloaded barbell complex: 2 x7reps:Deadlift> hang power clean>thruster>rdl>push press>back squat

Barbell Clean prep: Clean progression or Burgener or similar.

Thruster prep: 2 sets of 5 reps@ 53/75, 63/95,

:1 set of 5 reps@ 73/115, 93/135

For total reps (95/135 for every exercise):

In 3 minutes Complete as many deadlifts as possible

Rest 1 minute

In 3 minutes Complete as many Thrusters as possible

Rest 1 minute

In 3 minutes Complete as many Power cleans as possible

This workout was a Russell Berger creation. At the competition, participants were required to "flash 4" fingers of each hand at the bottom of every rep. Think of it as similar to a hand-release push-up. In order to click "Rx" today, please conform to the competition standard. It's awkward and will slow you down. That's not a bad thing. Record total reps. I'm separating out the 3 lifts below so they can be scored for the record.

Mike AlleyComment