Wednesday, September 2nd, 2015


1. BARSKI CLEANS: all from the hang position (launch) no straps.  65%x3, 70%x3, 75%x3, 70%x3, 75%x3x2, 65%x3

2. rack jerks behind neck: get to your heaviest weight in 5 reps.

3. clean speed pulls: (chest upright) 85%x3, 90%x3, 92%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. 50 toes to bar…..or 100 knee ups to chest.