04/22/16: Week 9 - Day 5

_________________________________________________________

3x 

__________________________________

A.) 2 Cleans + 1 Jerk: 50/60/65/70/75/80/85

B.) Cl Pull + 2 from below knee w/ 3 sec pause: 90/ 100/105/110

B.) RDL- heavy x 5

C.) Belt Squat- heavy x 20 (3x)

___________________________________

5x

___________________________________

A.) Back Squat

Always warm up with full depth, ex. 35%/5, 45%/3, 55%/3,65%/2,75%/2, 85%/1, 

max 1 - 2″ above, then 95%/1 full depth

B.) RDL- heavy x 5

C.) Belt Squat- heavy x 20 (3x)