9/16/14

16th
A. Segmented clean pull; 3x5 @75% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, 6, below knee, mid thigh, then explode. Speed through the middle

200#

B. Clean deadlift x1 + Mid Hang clean Pull x1 + Clean shrug x3; Rest 2 minutes x3 sets - build per set

200#
215#
230#

C. Pendlay Row; 6-8x4; Rest 90 seconds

185# - 8
215# - 6
215# - 6

+
20 sets
30 seconds AD 90%
30 seconds rest

- All sets same pace

76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 76, 76, 76, 76, 76,