Squat 3 sets of 5 reps (91kg)
Press 3 sets of 5 reps (49kg)
Conditioning
4 rounds As Quickly As Possible:
. 5 Clean Pulls (90% 1RM Clean=65kg)
. 10 Strict Pullups
. 15 Back Extensions (Superman)
. 27 Sumo Deadlift High-Pull (20kg)
Even though I didn't get all 15 reps up on the press (missed the last one), I feel that I'm making progress on form. Heavy weights force improvements in form - you weed out inefficiencies or miss the lift. The head-bob that I was doing earlier is much diminished. I'm pretty happy with the lockout position. Also, watch the change in elbow position between when I clean the bar up and the first rep of press.
press 49kg 12 14 2009 from Scott Francis on Vimeo.
The conditioning workout required me to make some substitutions. The original called for back extensions in a roman chair or GHD while holding a 25# weight. I had to make due with Superman back extensions on the ground without the extra weight. The posted workout also called for rowing, which I replaced with 27 reps of Sumo Deadlift High-Pull with a 20kg kettlebell. It took me 13:17.
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