20130730. Tues

warm up:
3x3 HHS

Barbell:
5 mins work up to a heavy but perfect HHS  (use this as warm up)
5x2 HHS with 2 sec hold in the hole <80%,  ok to reset each rep, rest 45

5 mins work up to a heavy but perfect HHC  - must catch the bounce (use this to warm up jerk too)
5x2 HHC + 1PJ with 2 sec hold OH, <80%, rest45


Squats:
HBBS 5x5 @ 65% of 1rm, rest 60

Strength:
a) 4x1 1st pull + 3sec hold + reset +  clean pull (use straps), rest 30-45
b) 4x5 supine row, 3s hold at top of each rep, rest 30-45
c) ME strict deficit HSPU + ME kipping deficit HSPU, rest 60-75
*deficit is 45# plate.  if you use more than 0.5oz of hair product, add 10# plates

Cond:
6 rounds for TWT
250m row
15 TTB
rest 1:1