A. Power Clean 3 x 1.1.1 rest 10 sec b/t reps; 3 min after set 210, 230, 240
B. Clean Pulls: 3 x 1.1.1.1.1 10" b/t reps, rest 3 min 315, 335, straps355
C. Front Squat 1 1/4s: 3 x 3 @ 3311; rest 2 min
notes-don't let hips rise early! 195x3 (strict form/tempo= tough)
D. BB Split Squats: 3 x 6-8 @ 31X0; rest 90 sec b/t legs 125 L:8,6,6, R:8,8,7- little better than last week, but still an ass kicker. felt pretty fatigued from A,B,C
E. Step-Downs: 1 x 20-50 @ 3110 + 10 sec hold @bottom every 10th rep; rest 60 sec b/t legs
notes-10" box, step down on side until whole foot is lightly brushing ground. Hold 1 sec there each rep. Must be done in 10s, if you continue beyond 20 you must complete 30, etc. Don't forget the 10 sec hold on every 10th rep! Try to get 10 more each week. 30/leg (this is a mental test- nearly fell down when I put weight on the leg after last rep)
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