1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate 100lb kb
60 sec Lat/Tri Plank 35lb bar
60 sec Supine DB Flye stretch 7lb/hand
10 reps Wall HS Stretch + 10 sec hold forgot this
A. Squat Clean from blocks: 8 x 1; rest 3 min (wave load) 215,225,230,232 225,230,240,245
B. Rack Jerks: 5 x 1.1 w/perfect form; rest 2:30' 165,205,215,220,222x1
C. Clean Pulls: 3 x 1.1.1, use 114%1RM; rest 2:30' complete w/ 302lbs
D. BB Split Squat, back foot on bench: 2 x 3-5; 1 x 5-6 @30X0, rest 60 sec b/t legs 155x5each, 165x5each, 170(6L/5R)
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