Wednesday, May 15th, 2013

Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean Cluster @ 80%, 1.1.1 x 5 sets, rest 3 minutes between sets.
B1. Deadlift @ 20×1, 4.4.3.3.2. rest 3 minutes between sets.
B2. Single Arm DB Press @ 30×1, 6-8 repetitions/each arm x 5 sets, rest 3 minutes between sets.
C1. Front Rack Split Squats @ 30×1, 8-10 repetitions/each leg, keep moderate load x 3 sets, rest 1:30
C2. Supinated Barbell Bent Over Row @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
D. Barbell Back Rack Walking Lunges @ 11×1, 12/each side x 3 sets, rest 3 minutes between sets.