10x5 @ 95lbs - 50 reps
5x5 @ 115lbs - 25 reps
2x5 @ 135lbs - 10 reps then,
145x1, 155x1, 165x1,175x1
“Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly”. - T Nation
Cash Out:
HPC - 1x25 @ 45lbs
High Pull - 1x25 @ 45lbs
Klokov Press - 1x25 @ 45lbs
Upright Row - 1x25 @ 45lbs
“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead.
The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.
Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness
PM - Max Rep Bench @ 225lbs - got 8! A 2 rep PR!
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