Weightlifting
Snatch
1 rep @ 90 kg
Clean & Jerk
1 rep @ 110 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Step Back Lunge
4 sets x 10 reps each leg @ 135#
Banded Box Step Up
3 sets x 30 reps each side @ 20" w/ green band
Dumbbell Bench Press (3:1:1:1)
4 sets x 8 reps @ 45#s
Conditioning
Min 1: 150 m Row
Min 2: 10 Dumbbell Push Press (30#s)
Min 3: 8 Strict Pull Ups
4 rounds
No comments:
Post a Comment