RAW WALL TODAY 12/17/10

WORK OUT

HEAVY WEIGHT DAY!

5 – 4 – 3 – 2 – 1

DEAD LIFTS: STARTING WITH BARBELL WEIGHTED FOR YOUR ABILITY, DUE 5 ROUNDS THEN
INCREASE WEIGHT AND DO 4 ROUNDS THEN INCREASE AND DO 3 ROUNDS, INCREASE AND
DO 2 THEN INCREASE TO MAX WEIGHT AND DO 1 REP. YOU HAVE 10 MINUTES TO GET TO YOUR 1 REP MAX. CONTINUE LIFTING 1 REP UNTIL 10 MIN ARE UP. TAKE BREAKS AS NECESSARY.

HANG POWER CLEANS: REPEAT SAME AS ABOVE FOR 10 MINUTES 
PUSH PRESS: REPEAT SAME AS ABOVE FOR 10 MINUTES

THEN:

AMRAP: 20 SECONDS ON 10 SECONDS REST   6 ROUNDS                                                           FOR THE FOLLOWING EXERCISES:

SIDE HIP RAISES WITH KICK LEFT
SIDE HIP RAISES WITH KICK RIGHT
V UPS
BURPEES
NO REST BEWEEN EXERCISES. REST ONLY THE 10 SEC BETWEEN REPS.