Competitor Training 6.17.14

Weightlifting
No Hands/No Feet Clean from mid-thigh blocks 65%x2x2, 70%x2x2, 75%x2x2

Strength
Bench Press, 2 count pause 4 @7, 4 @ 8, 4 @ 9, plus three down sets (load drop)

Capacity
AMRAP 20 minutes:
12 wall ball, 20#/14#, 10′
10 toes-to-bar
8 deadlifts 185#/135#
6 shoulder-to-overhead 185#/135#

Aerobic Development
Row 4x250m @ 10
250m cooldown between efforts

Notes: Row easy 500m for warm-up. Keep fan moving slowly during cooldowns.

Accessory
1) Supine Grip Barbell Row 5×5

2) Towel Pullups, 3 sets to failure

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