1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
Yes, you can use this on your stupid facebook to show how cool Westside is and how underground you are, or you can take it as the metaphor I meant it to be…
Welcome, you’ve been invited – most of you by me personally – to do something that is absolutely not for everyone. Now tell 3 others who you think deserve to be here, and make those fuckers train with you. Then buy me a drink in California.