10/14/14

14th
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#

B1. Deficit Clean Deadlift @21x1; 3-4x4; Rest 60 seconds - start with your feet on 2" platform with weights off platform

205# - 4
295# - 4
315# - 3, 3

B2. DB chainsaw row; 6-8/arm x4; Rest 2 minutes

70# - 8

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

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