09.10.14

Fitness
A. deadlift @ X1drop X 5 X 3; rest 2:00--stay moderate--no PRs
B1. overhead press @ X010 X 8-10 X 3; rest 60 seconds
B2. cossack squats X 8-10 (alternating) X 3; rest 90 seconds

Performance
A. hang power clean and jerk @ 60% X 2 X 4; rest 60 seconds
B1. 5-1 ladder
weighted pull-ups (same weight each set-moderate); rest as needed
B2.10-12 seconds L-sit X 5; rest as needed
B3.10-12 hollow rocks X 5; rest as needed