Workout 7/11/12

General Warmup
1000 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
3 rowing sprint starts 

Workout
10-5-5-3-3-3-3 reps of:
power clean

Your goal is to have the final set of 3 power cleans be as heavy as you can perform correctly.

Then 4 attempts of:

deadlift

Don't mess around with building up slowly on these 4 singles.  Your posterior chain will already be very warmed up by the power cleans.  Your final dealift attempt should be for a new max.

Done on 8/3/12 and  1/5/11.

"The question for each man is not what he would do if he had the means, time, influence and educational advantages, but what he will do with the things he has."
- Frank Hamilton

Results:	PC	Deadlift
Arick	155	275
BA	155	315
Balaban	195	365
Beecroft	165	295
Ben H	185	375
Brett	180	385
Bruno	225	385
Bryce	250	475
Carl	155	275
Cho	235	375
CoCo	225	500
Dana	190	365
Dubos	200	335
Greg	165	300
Javier	255	425
Jesus	225	415
Josh L	190	365
Kurt	215	405
Lewis	185	255
Neely	85	235
Parker	195	375
Pat O	225	335
Patrick	165	340
Petty	300	435
Scuba	300	460
Silverman	250	415
Stanimal	155	315
Tiede	235	365
Utah	235	405
Vaughan	165	305
Welsh	165	310
AJ	115	200
Amaria	145	265
Ann	100	195
Cari	115	225
Carol	135	290
Chelsea	90	155
Chris B	125	285
Christy	125	250
Diane	85	175
Emma	110	225
Erica	135	245
Fran	145	210
Jane	90	155
Kumagai	125	235
Lacy	130	225
Laura	125	225
Lauren	95	185
Liz	95	215
Louisa	155	265
Morriah	130	185
Nikki	105	175
Rosa	90	185
Sandra	65	115

Comments

[Tiffany]

Good luck to all the athletes this weekend. Show them how it's done!!

[Wiley]

Good luck FRCF athletes!

[Hathcock]

Hathcock 275#/515#