Tuesday - March 10, 2015

A. 3 Rep Power Clean (from high blocks-above knee) 4×3 @80-85% of your 1RM Hang Power Clean; rest 2:30 between

70kg/154lbs (roughly 80% of 170lbs)

B. Push Press ; build to heavy double in 12 minutes

70kg/154lbs

C. Every :30 perform (x) Strict HSPU x 7 sets. . keep the work ratio SHORTER than the REST ratio in each :30

6 then 3s. B didn't want high volume

D. @110%

10 Cal Bike 

5 Hang Power Cleans 185/123

5 Shoulder to Overhead 

10 No Push Burpee Box Jumps Overs  (24/20) 

rest 5 min x 3

1:45/1:53/1:59

E. DB SA row 7 reps x 4 sets each side; rest :30 between sides

40lbs

F. Assistance Work: 

Reverse Hyper 3x12 @ 30kg

BW Plank Holds :30 second holds with 15 kg on back