Nov 30, 2009
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is scorePendlay Rows 5-5-5
Then:
For time;
50 walking lunges
20 clean and jerk – 135#/95#
30 ring dips
25 wall balls – 20#/14# to 10ft
30 GHD Sit Ups or Butterflied Abmat Sit-ups
30 KBS – 1.5pd/1pd
75 double undersHis stipulations on form are as follows: Workout 4:
What’s the best musical performance you’ve seen live and what made it the best?
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