20130813.tuesday

Warm up: as needed
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max cnj (after warm up)
6x1 3 position clean + 1 sj (ground, hang, hi-hang). rest 60-75s (up to 70% of daily max)

FS
6x3 at 70% of 1RM rest up to 90, make sure weight is driven up

strength
a) 4x5 DB pull over, rest 45
b) 4xME supine row + 3s hold, rest 45

c) 4xME seated DB hold (105/65)  if DB don't go that high, use 2pood KB.  if you hook grip, practice hook gripping...NO STRAPS

midline

a)  3x20 GHD hip extension

b)  3x20 GHD sit ups