Wednesday 5/11/16

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

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

Front Squat
4 sets x 1 rep @ 90% (125 kg)


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

Standing Oblique Crunch with Kettlebell
4 sets x 10 reps each side @ 35#

RDL
4 sets x 12 reps @ 53#


Conditioning
Sled Drag
6 sets x 50 meter @ 2x45#


BJJ
Single Leg Takedowns from 2 on 1
Rolled 4 rounds of 5 min