The Compound

Strength:  Complete the heaviest set possible:This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set. 
*Work up to the heaviest set of 3 reps possible.
***This should be a Clean set up, not a Deadlift set up


Worked mostly on power cleans since I don't have the form down. I got up to 100lbs (which was a PR from 75lbs last time). The workout wasn't too pretty though. Gotta keep working on the form (especially getting my elbows up).

WOD:  One the minute for 12 minutes complete:
- 3 Burpees
- Sprint 40 yards

Nutrition: Still doing the bulletproof coffee. Ate liver & onions, two protein shakes, sushi (a lot!)