2011 BBA Club Competition - Week 4 Workout - "The Sweet Chipper"

2011 BBA Club Competition - Week 4 Workout ("The Sweet Chipper"):

• 100 single-unders (jump rope)
• 50 double-unders (jump rope)
• 45 seconds handstand hold (against a wall)
• 40 yards walking lunges with 45 pound plate overhead
• 35 burpees
• 30 dips
• 25 push-ups (lift hands at bottom)
• 20 overhead squats (OHS) (95 pounds)
• 15 clean and jerks (115 pounds)
• 10 snatches (135 pounds)
• 5 man-makers (25 pound dumbbells)

Old-School Strength

Here's a  list of amazing old-school strength lifts and more:

1. Hack Squat - Deadlift with bar behind the legs
2. Sott's Press - press from bottom of squat
3. Single Leg Deadlift
4. Anderson Squat - Bottom-to-bottom squat

225 Clean

Today is a day which will live in infamy. I FINALLY Power Cleaned 225. A New Years goal. I feel pretty accomplished right now. A couple months ago this was hard to get off the floor. I'm pumped!