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Monday April 16, 2012

 

 

Helping boys become men…thank you Ed and Julie DeCecco

http://sportsillustrated.cnn.com/vault/article/magazine/MAG1194725/index.htm

Heavy Upper/ Full:

10 rounds of the following Couplet every THIRD minute on the THIRD minute:

  • 3 Power Clean and Power Jerk/Split Jerk
  • 10 pull ups

Clean and Jerk weight starts at 45% of 1RM and increases 5% each round up to 90% of 1 RM.

Example: My 1 RM is 235#

Round #1: 105#/10 Pull Ups

Round #2: 117#/10 Pull Ups

Round #3: 130#/10 Pull Ups

Round #4: 141#/10 Pull Ups

Round #5: 153#/10 Pull Ups

Round #6: 165#/10 Pull Ups

Round #7: 175#/10 Pull Ups

Round #8: 188#/10 Pull Ups

Round #9: 200#/10 Pull Ups

Round #10: 211#/10 Pull Ups

If you have shoulder issue, sub 5 Power Cleans or 5 Back Squat with no overhead.

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Jesse 135#

Laura R. 85#

Sara 65#

Liz 82#

Kim 82#

Galo 165#

Ed 135#

Paula 80#

Val 42#

Tony 150#

Cindy 85#

Mahony 120#

Scott 125#

Yaisa 60#

Reno 165#

Connie 72#

Laura H. 75 x 1

Larry 135#

Tom 125#

Dave 175#

Katie 70#

Laurie 70#

Javier 125#

Jeremy 135#

Kevin 165#

Waz 175#

Zac 125#

Nicolle 95#

Heather 115#

Dimetry 130#

Gina 85#

Penny

Lynn 90#

Jessika

Nancy 65#

Cindy 60#

Cherstin 77#

Sara 70#

Bill 115#

Tracy 85#

Katie 81#

Julie 65#

Tara 95#

Aaron 150#

Erica 85#

Jim 145#

JoDee 55#

Steve 135#

Jason D. 125#

Wendy 80#

Andy G. 155# fr. sq.

Pilar 65#

Jolene 75#

Natasha 65#

Tayler 130#

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