September 7, 2009
September 11, 2009

5X5 working up to max load

Followed by
25 Deadlifts (@bw)
25 Burpees
25 DB Thrusters (@1/2 bw for men, 1/3 for ladies)
25 Med Ball cleans ((@ 20-25 % bw)

Steve, Brendan and Reggie all scaled up on the DLs. This was enough work to be challenging, but concise enough to push the intensity the whole way through. Great effort all around! Pics to follow…



  1. Maiko D. says:

    so….why “c-note”?

  2. Sara says:

    ok so I worked up to 99.5lbs on the OHS. I failed on the 4th squat at that weight. My shoulders just wouldn’t activate any more.

    on the c-note I used the following:
    DL – 164lbs
    Thrusters – 25lb DBs
    MedBall Cleans – 20lbs

    finished in 7:45

  3. tom says:

    “c-note”=$100=100 reps

  4. Tom Brose says:

    Hmm, I fake posted to my own blog?

    But that is the C note story