24NOV2014: Kneehab wk4-d2

warm-up:  3 rounds of jump rope:  2min on  / 1 min off


  1. Box pistols:  10/10, 10/10, 10/10
  2. neutral grip pullups:  BW x 6,5,4,3,3
  3. deadlifts:
    warm-up: 135x5; 185x5; 225x5; 275x3; 315x1; 335x1
    work sets: 275 x 3,3,3,3,3
  4. Klokov complex: 135 x 1,1,1,1,1; 145x1; 155x1; 165x1; 175x1; 185x1,1,1,1,1,1,1
  5. Extended complex:    bar x 5; 65x5; 75x5; 80x5 (40 reps total per set)
    a. Close grip muscle snatch
    b. Snatch grip high pull
    c. bent row
    d. Romanian Deadlift
    e. Clean
    f. Push press
    g. Flat back goodmorning
    h. Squat

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