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Friday, July 3, 2009


Power Clean 5×3 (add 5 lbs to last workout)

Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards

Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.

The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.

Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.


We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them 🙂

Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!

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