[youtube=http://www.youtube.com/watch?feature=player_embedded&v=daF2kgFUNwk]
More on the topic of proper load-ordering in your setup position: “You can’t unbend bent.”
- clean and jerk 50%x3, 60%x2, 75%x1x3, 80%x1x2
- pause back squat, work up to heavy double, tempo 32X0 (do not go to failure)
- 4 rounds of: 10-15 V-ups and 10 bent reverse dumbbell fly
C&J: 25kg x 3, 32kg x 2, 40kg x 1 x 3, 43kg x 1 x 3
Heavy Double Pause Back Squat: 52kg
Reverse Dumbbell Fly: 5lbs and V-Ups
Clean and jerk upto 90kg
Bs with a pause 120kg
C&J: 26kg, 32kg, 39kg, 42kg,
BS: up to 65kg
8lbs DB Flys