Thu. Dec 1, 2016

Front Squat (65/3, 75/2, 80/2(3))

Rack Jerks (1BHN + 1FRONT) (65/2, 75/2, 80/2(3))

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 (50/3, 65/2, 80/2(3))

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

A1: Bent BB Row (2x10)

A2: Back Extensions (2x10)

Weighted

A3: Ab Wheel Rollouts (2x5)