2017MAY19 (VOLT D4B.W1)

3" Deficit Clean Deadlift + Clean Pull:
20 x bar work
50 x (1+1)3
90 x (1+1)2
120 x (1+1)1
140 x (1+1)1
160 x (1+1)1
180 x  (1+1)1
200 x (M)

180kg 3" Deficit Clean Deadlift + Clean Pull

Power Clean + Push Press + Pull Up:
((50 x 1 + 1) + (bw x 1))1
((50 x 1 + 2) + (bw x 2))1
((50 x 1 + 3) + (bw x 3))1
((50 x 1 + 4) + (bw x 4))1
((50 x 1 + 5) + (bw x 5))1
((60 x 1 + 1) + (bw + Red x 1))1
((60 x 1 + 2) + (bw + Red x 2))1
((60 x 1 + 3) + (bw + Red x 3))1
((60 x 1 + 4) + (bw + Red x 4))1
((60 x 1 + 5) + (bw + Red x 5))1

Standing Barbell Calf Raise:
70 x 10
120 x 8
160 x 6
200 x 4
230 x 2

* Notes:

- Tired and irritated and my performance with the deficit clean deadlift + clean pull showed.  I've got to rest for tomorrow's big snatch workout.  I'm attempting 10 singles at 107.5kg.  Pray for me.