Tuesday 12.03.13

Warm Up:
- Empty Bar Cleans, Front Squats, and Press complex
- Dynamic stretching

Strength Training:
Hang Power Cleans:
- Muscle Clean/Power Clean/Hang Power Clean:  135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  240x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  95x6, 135x4, 155x2
- Work Sets:  190x5, 160x7, 140x9 (go up 5 lbs on all sets next week)

Front Squats:
- Warm Ups:  140x6, 200x4, 260x2
- Work Sets:  315x4 (Rep PR), 275x6, 225x8 (try for 5, 7, and 9 reps next week)

Barbell Row:
- 240x 5, 5, 5, 5, 5 (go up 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 2