05 24 17

P

 

A. BTK Clean Pull (from Hang)
5@80%, 3×5@85%

 

B. FS
5@79%, 1@85%
5@79%, 1@87%
5@79%, 1@89%

 

OTM [12]
C1. 12 KB FR Lunges 2x(53/35)
C2. 12 Deficit Pushups
C3. 12 DB Box Step Ups (40/30)*

*Use a high enough box to allow trailing leg to not touch the floor and use only the leg on the box.

 

D*. Clean
4@60%, 4@65%, 4@70%, 3×3@75%
F

 

A. 5 sets: 4 Deficit DL (stand on 1 45# plate) + 7 jumping squats.  Land softly, rest as needed between sets, work to H4.

If uncomfortable with bar, perform 2xKB DL with KB outside the feet with no deficit.

 

B. FS: 6×4 @ 83% 1RM FS (or est 1RM FS)

 

C. same

 

Happy Birthday to coach Tommy today!