070913

Warm-up/Skills:

Body Row (AKA supine row) x5-10 reps x3-5 sets

To perform a body row, grab the rings and hang with your bottom near but not touching the ground. Next, walk your feet out so that your body is almost parallel to the ground and then pull yourself towards the rings. For the body row, you can use Rings (preferred as you get more range of motion), a barbell in a squat rack or even the Smith machine (finally a good use for that big hunk of trash)

starting position of the body row...

The following link provides an animated view of the barbell movement and touches on the muscles used during the exercise.
http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html

The body row is a wonderful exercise for those that have yet to master the pull-up and for those, like me, that spent their youth bench pressing 3x per week. If you do a lot of presses, dips or even push-ups the body row should be included in your warm-up/workout routine to balance out shoulder development.

Workout:

Strength
Hang Power Clean (HPCL)/ Front Squat (FS) Combo
1-HPCL, 2-FS x7

So the workout is complete 1 HPCL then (without lowering the bar from the rack position) complete 2 FS. After completing the 2 FS, lower the bar to the floor and rest 2 minutes. repeat this sequence 6 more times.