9/23/14

23rd
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B. Hang clean pull x3 + Clean Pull x1; Rest 2 minutes x4 sets - buil per set

135#
165#
205#
215#

C. Pendlay Row; 3-5x4; Rest 90 seconds

205# - 5, 5, 5, 4

+
24 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

75, 75, 75, 75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,