1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
1x185 slow jerk
1x185
1x205
1x205
1x195
1x195
1x195
1x195
1x195
1x195
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
3x205
3x210
3x210
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO
5x210
5x255
5x255
Strength
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
2x5 @245
2x3 & 315
3x1 @ 350
