October 2nd, 2014

A. Clean-grip deadlift, 15 x 1 @ 235; begin a rep every :30
B1. DB bench press, 4 x 4-5 – feel these out w/different positions for wrist, 30X1; :60 rest
50# each hand (5) all sets
B2. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
125# (3) all sets
+
3 sets:
2-4 muscle-ups
:18 AirDyne @ Z1
4:30 rest
set 1) 2 unbroken, 2 singles
set 2) 3 unbroken, 1 single
set 3) 3 unbroken, 1 single

+
3 sets @ 80-85-90% (get faster each set):
9 handstand push-ups
12 power snatches, 75
15 box jump-overs, 20″
2:00 rest

Splits:
1:57
1:47
1:37
+
1000m row cool-down – easy effort

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