So what is your best Clean and Jerk?  How about your best 3RM Overhead Squat?  Your best 400m run? Your best number of unbroken pull-ups?  What do you mean you dont know????  How do you know if you are getting better then?  The ONLY way is to document what you are doing.  There are many ways to do this.  We used to give out journal books so people can write in them.  Some of you still do.  There are MANY apps you can get for your phone that allow you to carry the info with you where ever you go.  And if you look on this website, you will see the "WHITEBOARD".  This is a virtual whiteboard that lets you say if you did the workout rx'ed or modified and how you modified it, it will categorize it based on movements and keywords in the workouts, it will keep all of your best numbers so you can see what your PRs are and if there are any repeated workouts, it will graph them to show if you are improving.  if you arent using the journal or an app, PLEASE use this WHITEBOARD.  It also allows you to compare yourself to others to help give you a little push.  We have around 450 people that use this site.  Id really like to to see more than 9 people posting on the whiteboard.  Lets see if you are really improving:)

FEEL THE BURN!!!

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INFERNO Warm-up  x 3

Complete the Following:

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Clean and Jerk

.......Find a 1RM

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then...

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With a 20 min Continuous Clock:

9 min AMRAP:

.......5 reps Shoulder Press

.......10 reps Front Squat

.......15 reps Power Clean

*all weights are the same for above (135#, 95#, wt to get these UB to start out)

4 min REST

7 min AMRAP:

.......3 reps Shoulder Press

.......6 reps Front Squat

.......9 reps Power Cleans

*all weights are the same for above (155#, 105#, wt to get these UB to start out)

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SLO INFERNO ON RAMP CLASS: none

INTRO TO INFERNO - PASO ROBLES: 530pm

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MWOD: super squat hip sequence

[youtube https://www.youtube.com/watch?v=JBHzXF-mVjY]