Weightlifting
Jerk (5 sec pause in catch)
Worked up to 90 kg
Jerk
3 sets x 1 rep @ 105 kg
Accessories
Seated Filly Press
3 sets x 8 reps each arm @ 44# KB + 35# DB
Parallete Plank Dumbbell Row
3 sets x 9 reps each arm @ 40#
Parallette Push Up w/ Feet at 17"
3 sets x 10 reps
Bench Prone Shoulder Extensions
3 sets x 12 reps
Stall Bar Leg Raise
3 sets x 12 reps
Banded Three Month Hold
3 sets x 30 sec
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