Monday 7/18/16

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Clean & Jerk
3 sets x 1 reps @ 108 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 81 kg


Bracing
Kettlebell Row with Hand Support
2 sets x 10 reps each side @ 26#

Kettlebell Chop Press
2 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
2 sets x 10 reps each side @ 26#


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


BJJ (No Gi)
Armbar from Guard
Rolled 8 rounds of 3 min


ROMWOD
Where Champions Are Made