Wednesday 4/13/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Back Squat
4 sets x 1 rep @ 90% (140 kg)


Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch
4 sets x 10 reps each side @ 26#

RDL
4 sets x 12 reps @ 53#


Conditioning
3 Deadlifts (315#)
10 Bar over Burpees
5 rounds

2:59


BJJ
Sweep from open guard, arm triangle
Rolled 4 rounds of 5 min