07-21-15

AM

A1. Butterfly Pull Up Practice. As long/much as you want.

A2. HSPU Practice. Kipping/Strict/Deficit. As long/much as you want. up to 4" deficit

B. High Hang Clean 105#+. up to 115# "perfect" reps

3 "reps" per set

Catch one "high"... knees bent a little 

Catch one "low" .... just above parallel

Catch one "deep"... in a full squat. 

Don't jump feet backwards,... plant them if you have to ... and get the elbows up faster

PM

Row x6... 2-3 secs faster per 1000.