ALERT

Team,
I regret to inform you all that you are required to attend the Art Museum Training event next Thursday, 30 April, at 730PM. This will be the final PM Old 97 workout until late July. Here is what you need to know.

The parking attendant was not there last time, parking was free. If he is there, pay 8.00. If you choose, pull in front of the museum, dump your bells, drive around the circle again and attempt to find a spot on a side street.

If you do not know the back roads, you can meet me at my house and follow us. . .

You must BYO Bells if you have them. Phil, Gary, and I will supply as many bells as we can, however we need your help. Ladies a pair of 12kg bells and gents a pair of 16kg bells or heavier. We will be hitting push jerks and snatches in between the stairs.

The workout will begin after a Jerk/Snatch Tutorial. If you do not yet know these moves, you will default to the King of drills, The Swing. . .

Here is the workout. Practice if you dare.

Full Stairs
10 double jerks
Full Stairs
15 Double Jerks
Suicide Stairs
20 Double jerks

Full Stairs
10 Snatches each arm
Full Stairs
15 Snatches L,R
Suicide Stairs
20 Snatches R,L

Full Stairs
15 snatches each arm
Full Stairs
20 Double Jerks
Suicide Stairs
20 Snatches each arm

Time this workout if you choose. 35 minutes is an excellent time.

The 'full stairs' no longer includes a trip to the East Door, you must simply reach the top of the stairs and step over the grate with both feet.

I am looking forward to this. . .

W2
--
Will Williams
Senior Russian Kettlebell Challenge Instructor
National Strength and Conditioning Association CPT
http://www.dragondoor.com/?apid=0311

Post Script [my practice]
Friday 24 April
Pull Ups 3,5
40kg loaded cleans x 2,2,2
Single leg dead-lift 40kg x 3r,l
Pull Ups x 5 sets of 1, high.

60 minutes later
24kg bottoms up presses and cleans.