2017DEC12 (CON D3A.W3.C2) * DELOAD

18" Block Clean + Power Jerk:
20 x (1+1)3
55 x (3+3)2
65 x (3+3)1
75 x (3+3)1 (6:6:123)
82.5 x (3+3)1 (6:12:129)
90 x (3+3)1 (6:18:135)
97.5 x (3+3)1 (6:24:141)
105 x (3+3)1 (6:30:147)
112.5 x (3+3)1 (6:36:152)
120 x (1+1)3 (6:42:158)

120kg 18" Block Clean + Power Jerk

18" Block Power Clean + Power Jerk:
90 x (3+3)1 (6:48:164)
100 x (3+3)1 (6:54:170)
110 x (3+3)1 (6:60:176)
120 x (1+1)1 (2:62:178)

18" Block Clean Pull:
132.5 x 3 (3:65:181)
142.5 x 3 (3:68:184)

Plank:
bw x (30s/30r)5

Banded Standing Overhead Tricep Extension:
Maroon x (10)3

* Notes:

- I had to make some quick adjustments to the training program.  Instead of the 3 stage cleans, I went with 18" block cleans and incorporated the power jerks with the cleans to stay more efficient with time constraints.  It worked out well.