Monday 7/25/16

Weightlifting
Snatch
3 Waves x 1 rep @ 88, 91, 94 kg

Clean & Jerk
3 sets x 1 rep @ 111 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 83 kg


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

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

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


Accessories
Strict Dip
3 sets x 5 reps

Cross Chest Band Pulls
3 sets x 50 reps @ red band

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, stack counter and sweep
Rolled 7 rounds of 2 min


ROMWOD
Shoulder Day