Saturday 5-9-15
Warm-up: front rack mobility
A. High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex.
B. Death by back squat @ 65% of 1RM. It’s been a while since we’ve done this!! Find your old numbers so you know exactly what to beat on this. It’s up to you if you’d rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here!
C1. 2×10 barbell bent-over rows, 1 set max reps
C2. 2×10 ring/stationary dips, 1 set max reps
*aternate the push/pull movements. That last set should be all the way to fatigue/can’t hit full ROM any more
2015 05 08