Barbell - 07/09/2014

Advanced

A. Clean Pull + Hang Clean Pull + Clean + Jerk - Heavy Single, 85% x 1+1+1+1 x 4 B. Front Squat - 1RM C. Deadhang Pullup - 3x6

Comp

A. Clean & jerk - 78% x 1 x 3 B. Clean pull off riser - 93% x 3 x 3 C. Snatch - 85% x 1, 80% x 1 x 2 D. Back squat - 84% x 2 x 3

E1. Ab Wheel Rollout - 4 x 12 - Rest 30 Seconds E2. Heavy Single Arm DB Row - 4 x 8 e/s - Rest 1 Minute