Friday, January 8, 2010

Week 2 Day 4

1.) Clean & Jerk
work up to heavy single then 80% x 1 x 4

2.) Back Squat 6x4
add 10 lbs from last weeks 5's

3.) Good Morning 3x8-10

4.) Bulgarian Bag around the worlds 3 x 1 minute with 60-90 sec rest.

Rest 5-10 minutes
For Time:
20-15-10 rep rounds
5A.) DB squat press
5B.) Pull ups

(I hear the groans of Fran, but it is Beast!) Try to use bells that total half your body weight. If you weigh 200 lbs, shoot for 50# bells. Scale accordingly to move smoothly without too long of breaks.


  1. Matt

    How much weight is that you are deadlifting in the video? Which brand of protien do yuo like to take. I like taking cytogainer but I am also trying to avoid shakes that have soy in them what's your opinionon the soy in the shakes?
    John Cintron

  2. 416, bumps alway make it look like more, on my quest for 550. I usually take whatever brand i get on sale at GNC or Wal-Mart. I am not in the supplement business, so I do not represent or have a favorite brand. Just pick one you like. I usually get vanilla because it mixes best with lots of other foods. I recommend avoiding soy in general.