September 7, 2009
September 11, 2009
OVERHEAD SQUAT
5X5 working up to max load
Followed by
“C-Note”
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…
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0 Comments
so….why “c-note”?
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
“c-note”=$100=100 reps
Hmm, I fake posted to my own blog?
But that is the C note story
https://knightco.wwdb.biz/Retail/Products.aspx?PG=3