4-19-13

Warmup

3x10

Dead Lift

Front squat

Press

 

Mobility

Hip / Ankle /  T-Spine

 

Strength

Part 1.

Front Squat

 

 

3-3-3-3-3

 

Work up to a 3 RM front squat then complete 4 more sets of 3 reps @ 85% of that 3RM.

 

Part 2

Shankle Complex

This is the first of our new series of complexes.

 

Here is how it goes.

 

1 clean grip dead lift+3 power shrugs+1 hang clean+ 2 jerks=1 Shankle Complex. 

 

All moves are to be completed in order without putting the bar down.

 

 

7 sets to reach maximal load.

 

 

 

 

 

 

 

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