Wednesday 4/20/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Back Squat
3 sets x 2 reps @ 80% (130 kg)


Bracing
Single Arm Kettlebell Push Jerk
4 sets x 5 reps each arm @ 26#

Single Arm Oblique Raise in Sumo
4 sets x 5 reps each side @ 26#

Snatch Grip Overhead Step Back Lunge
4 sets x 5 reps each leg @ 20 kg


Conditioning
20 meter sled sprint (70#)
5 Strict Pull Ups
1 min rest
6 rounds


BJJ
Single Leg X Guard + Sweep
Rolled 5 rounds of 5 min

Awarded 4th Stripe tonight! Blue belt up next!