Tuesday 011009

For time:

15 Clean and Jerks; body weight
1000 meter Row
7 Muscle ups

Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

"Enjoying success requires the ability too adapt. You shouldn't outline
a program and etch it in stone. We all have different physical limitations
and skills that make us unique individuals. Try to make modifications in
your program to enhance it;. Only by being open to change will you
have a true opportunity to get the most from your talent."
- Nolan Ryan