Internal rotation series x 2 in warmup.
A. Light Hang Power Snatch/OHS work in warmup - test and report in. doubles up to 125 - no pain
B. Deadlift: 2 x 6-8; 1 x 10-12 @ 31X1; rest 4 min 365, 405x6, 315x10
C. GH Raise: 4 x 15 @ 2010; rest 60 sec 4sets of 12reps w/ red band assist :60 rest (lost some strength here. before my layoff I had worked up to 3x20 with 60rest unassisted following the BD blog)
D. High Bar Back Squat, heels elevated: 3 x 6,6,4 @ 40X0; rest 90 sec 135, 155, 225 heels elevated on 25lb plates
notes-use 2 x 4
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