Wednesday, September 20th, 2017


  1.  3 (barksi hang cleans+jerk:  (65%x1+1+1, 70%x1+1+1, 75%x1+1+1)3 waves.
  2. deficit clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions.
  3. back extensions with a barbell on back: 4 x 8 reps.
  4. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.