Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:


Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through. Record your time in your workout log. If you don't have 3 bars then setup your bar for the Clean and add 3 reps to  the Bench press and add 6 reps to the deadlifts for each set.

Post time to comments.

Big Dawgs: As RX’d


Pack:  Either Scale the weight back
         or
         Drop the sets doing 10-8-6-4-2 with the rx’d weights.


Puppies:  Scale the weight back and drop the sets as shown above.




If you are not comfortable with the exercises do the following buttercup workout:


3 rounds for time (record your time) of:
        Walk/Run 400 M
        10 Deadlifts (use PVC 40 pounds)
        10 Cleans, Power Cleans or Hang Power Cleans (use PVC -15 pounds)
                       -- If you aren't familiar with Cleans then do 10 Burpees. If you aren't familiar with Burpees do 10 Push-ups and stand up between each one.