- Turkish Get-Up (kettlebell):
- 10 lb x 6 reps (+24 pts)
- 10 lb x 6 reps (+24 pts)
- 10 lb x 6 reps (+24 pts)
- Alternating sides each 3 reps; primarily for shoulder and t-spine mobility; Performed before Squats, before Presses, and before Cleans
- Barbell Squat:
- 45 lb x 5 reps (+31 pts)
- 45 lb x 5 reps (+31 pts)
- 65 lb x 5 reps (+36 pts)
- 95 lb x 3 reps (+35 pts)
- 130 lb x 2 reps (+37 pts)
- 165 lb x 5 reps (+70 pts)
- 165 lb x 5 reps (+70 pts)
- 165 lb x 5 reps (+70 pts)
- ’tis hard to get into squatting after a 1.5 hr commute
- Standing Barbell Shoulder Press:
- 35 lb x 5 reps (+46 pts)
- 35 lb x 5 reps (+46 pts)
- 50 lb x 5 reps (+51 pts)
- 65 lb x 3 reps (+45 pts)
- 80 lb x 2 reps (+42 pts)
- 95 lb x 5 reps (+69 pts)
- 95 lb x 5 reps (+69 pts)
- 95 lb x 5 reps (+69 pts)
- Hang Clean:
- 45 lb x 5 reps (+27 pts)
- 45 lb x 5 reps (+27 pts)
- 65 lb x 3 reps (+24 pts)
- 80 lb x 2 reps (+23 pts)
- 95 lb x 3 reps (+30 pts)
- 95 lb x 3 reps (+30 pts)
- 95 lb x 3 reps (+30 pts)
- 95 lb x 3 reps (+30 pts)
- 95 lb x 3 reps (+30 pts)
- Coupled with Front Squat
- Front Barbell Squat:
- 45 lb x 5 reps (+36 pts)
- 45 lb x 5 reps (+36 pts)
- 50 lb x 5 reps (+37 pts)
- 65 lb x 3 reps (+33 pts)
- 80 lb x 2 reps (+30 pts)
- 95 lb x 3 reps (+40 pts)
- 95 lb x 3 reps (+40 pts)
- 95 lb x 3 reps (+40 pts)
- 95 lb x 3 reps (+40 pts)
- 95 lb x 3 reps (+40 pts)
- Coupled with Hang Clean