DL 5 Heavy, Clean box work, HSPU, back extensions

Jan 3

A.    Deadlift (2010)            x Establish a 5RM (considering how we will be keeping this up for ~3 weeks, this may not be a true 1 RM to allow room for growth, but certainly tough)

205, considered going up but wanted to stay conservative for first week and not over do it

B1.    Clean (from below knee)        3x5 (moderate-heavy) 105,115,115 - angle of back  getting better

        Rest as needed between sets

B2.    Clean (from the hip)            5x3 (moderate-heavy)

        Rest as needed

105,115,120 - this position easier than BTK

C.    Every 45 seconds             x 7

    HSPU    (kipping)            x 6-7

7reps x5 sets, 4,6 +5 for fun at end after rest - total of 45 or 50 if you count the extra 5

+    Back Extensions (40X1)        3 x 10 (unloaded)

Done the correct way, last week I did these and added weight but was doing hip extensions - these are much harder