Friday 2.26.10

Remember proper stance, grip, jump and shrug, elbows high and outside, and your cleans will look just like this!

The Compound Total

Take 3 attempts at a 1RM in the following lifts:
-Clean
-Back Squat
-Shoulder Press
-Dead Lift

WOD Tips:
First thing in the morning before you eat or drink, but after you've "eliminated" weigh yourself. You will need to know your exact body weight. If you don't have access to a scale, there is one at The Compound.

In the four lifts, you can take as many warm up sets as you need, but once you are warmed up you will have three attempts to hit a 1RM. The lifts must be completed in the above order, and must be completed during the session (you can't do the first two in the morning and the second two later that afternoon). You will need to employ some strategy here. For the first attempt, go for something heavy but that you know you can lift. If you get that weight, go for a new PR weight on the second rep. This should be only a small jump from your previous PR. If you get that rep, go for broke on the third attempt. If you didn't get it, drop the weight lower, but higher than your first attempt. The max weight of your three attempts will be your score in that lift.

Take the max of all four of your lifts, add them up, and divide by your body weight that you weighed in at in the morning. That number will be your Compound Total Score.

Record your individual maxes on each lift, your total, and your Compound Score! bc