9/13/12 Wednesday (unloading Week)

Warm up!

Main Set:
L3, L2 & L1:
- 5x5 back squat
- 5x5 press
- 25 x 1 complex: Clean grip Dead lift/ Power shrug (load with 20-50lbs over your max clean) *

*Dead Lift the bar from the floor to full extension, lower the bar to the high hang, then explode up to full triple extension, shrugging your shoulders into your ears.

Triple extension: hips, knees and ankles are all open.

Train Hard!

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