Thu. Nov 17, 2016

Front Squat (75/3, 80/3, 86/2, 91/2(2))

Rack Jerks (1BHN + 1FRONT) (75/2, 80/2, 85/2, 90/2(2))

Take bar from racks or jerk blocks and perform 1 rep from behind the neck, lower bar to front and perform the second rep from in front.

1 BHN + 1 FRONT = 2 reps

Clean Segment Deadlift (80/5, 87/5, 95/3(5))

Pause for 2 seconds at these positions: Below Knee, Power Position

A1: Bent BB Row (4x6)

A2: Back Extensions (4x6)

Weighted

A3: Ab Wheel Rollouts (4x8)