Mon 12-9-13: Basic 5 Pull

Basic 5: Heavy Pull

Clean & Jerk – Technique Work
10 reps each set:
Power Shrug
45,65, 3 sets @ 95
Hang High Pull
3 sets @ 95
Push Jerk
3 sets @ 95

5 reps all sets:

Deadlift
95,135,185,235,255, 2 sets @ 305

Squat
5 sets @ 135

Chin-ups
BW,35,45, 2 sets @ 50 (pause at the bottom)

Bench
5 sets @ 135

Bent Row
5 sets @ 135

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