9/30/14

30th
A. Segmented clean pull; 3x5 @90% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

235#

B. Hang clean pull x3 + Clean Pull x2 + Power Clean x1; Rest 2 minutes x4 sets - build per set

135#
185#
205#
215#

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

205# - 8, 8, 7, 6

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

74, 74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,