Wednesday, September 7th, 2016


  1.  2  pos cleans: 1 rep from hang, 1 rep from floor.  hit the positions!!   5 sets.  you choose the weight.
  2. front squat+jerk: 1+1 x 5 sets.  use about 80%%
  3. clean pulls: 3 sets x 3 reps.  use good form, hitting all the positions.  go by feel.  med to heavy making sure you get speed on the bar from the down position to finish position.  i want to hear the plates sing!!
  4. 50 toes to bar
  5. good mornings easy weight: 3 x 10 reps.