2014AUG02 (UNT D7.W4)

Back Squat (Speed):

20 x bar work
75 x (3)2
93.5 x (3)10 (30:30:797)

140kg Deficit Banded Clean Pull

3" Deficit Banded Clean Pull:
70 x 3 * purple
90 x 3
110 x 3 (3:33:800)
130 x 3 (3:36:803)
135 x 3 (3:39:806)
140 x 3 (3:42:809) = 152 * dmax
123 x (3)3 (9:51:818) @ 80%

Reverse Hyper:
47 x (20)3 (60:111:878) * strap

* Notes:

- Very quick and relatively easy squat workout focusing on speed of movement and efficiency in technique.  3" deficit banded clean pulls were a challenge and really tested my lower back strength.  Felt extremely tight but the reverse hyper along with some traction has got me squared away.