5/28/12 - MONDAY

STRENGTH & SPEED


WARM-UP:
Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

STRENGTH & SPEED:
1. Back Squat 5(75%), 3(85%), 1+(95%)

2. Shoulder Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM with 10 min Time Cap
175 lb Power Clean & Jerk - 3
Ring Dip - 10

ASSISTANCE:
Press Complex - 3 Rounds
Close Grip Bench - Max Reps
50 lb DB Shoulder Press - Max Reps
50 lb Weighted Ring Dip - Max Reps
50 lb DB Push Press - Max Reps