Tuesday 12.10.13

Hang Power Cleans:
-Muscle Clean/Power Clean/Hang Power Clean:45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  242.5x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  45x5, 94x4, 135x3, 160x2
- Work Sets:  195x4, 165x6, 145x9 (stay and on the first 2 sets, go up 5 lbs on the 3rd)

Front Squats:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x5 (PR), 275x7, 225x9 (go up 5 lbs on all sets)

Barbell Rows:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  242.5x 6, 6, 6 (go up 5 lbs next week)

Handstand Push Ups:
- 2x2 @ a 1" deficit
- 1x4 from the floor