Friday 011012

For time:
7 Muscle ups
1000 meter Row
15 Clean and Jerks

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 M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Perhaps the single most important element in mastering the techniques
and tactics of racing is experience. But once you have the fundamentals,
acquiring the experience is a matter of time."
- Greg LeMond

Behind the neck jerk? Check it out:
http://www.dynamic-eleiko.com/sportivny/library/farticles002.html