10/7/14

7th
A. Segmented clean pull; 3x5 @93% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

245#

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

185#
195#
205#
215#

C. Pendlay Row; 4-6x4; Rest 90 seconds

215# - 5, 5, 5, 5

+
30 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, 75, 75, 75, 75, 75, 75, 75,