2017JUL18 (VOLT D4B.W7) * DELOAD

Front Squat + Pull Up:
((20 x 3) + (bw x 3))2
((57 x 3) + (bw x 3))2
((77 x 2) + (bw x 2))10 @ 50%
((97 x 2) + (bw x 2))1

Clean Pull (no heel) + Hang Clean Pull (no heel):
20 x bar work
70 x (1+2)2
100 x (1+2)1
120 x (1+2)1
140 x (1+2)1
160 x (1+2)1
180 x (1+2)1 = 196 * dmax
160 x (1+2)1

180kg Clean Pull (no heel) + 2 Hang Clean Pull (no heel)

Standing Band Press + Captains of Crush:
((Green3 x 10) + (#1 + 1.25(thick) x 10s))1
((Green3 x 10) + (#1 + 1.50(thick) x 10s))1
((Pink x 10) + (#1 + 1.75(thick) x 10s))1
((Maroon x 10) + (#1 + 2.00(thick) x 10s))1
((Orange x 10) + (#1 + 2.25(thick) x 10s))1

* Notes:

- It felt great to pull from the floor again; however, it was really difficult to keep my heels down after the power position.  I need to work on that some more.