6/14/14

A. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)

Bar, 65, 85, 105, 125

Index finger on ring

B. Pause Front Squat - 3 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)

145, 165, 165

C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t

53# ea hand

R1: 40 sec

R2: 30 sec

R3: 23 sec

R4: 22 sec

R5: 22 sec

+

100m 2arm 45# Plate Waiters Carry (ribs in)

5 Power Cleans @ 185# (fast singles)

100m 1arm Bottoms-up KB OH Carry (26-35#, L arm down, R arm back)

5 TnG Deadlift @ 185# (perfect TnG mechanics)

Rest 60sec

x5

This was good work. I need serratus anterior release, ESP on L.