Friday 010615

For time:
Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no lurching).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before).

"There is no secret routine, there is no magical number of reps and sets.
What there is, is confidence, belief, hard work on a consistant basis, and
a desire to succeed. This is what I mean when I say accept your limits
and when the time is right, you will push right through your limits time and
time again, mentally and physically."
- Steve Justa

Matt Brzycki with some level headed thinking on creatine supplementation.
http://www.cyberpump.com/lastrep/lastrep012.html