Wednesday 7/6/16

Weightlifting
Snatch
4 sets x 1 rep @ 91 kg

Clean & Jerk
3 Waves x 1 rep @ 84, 86, 88% (105, 108, 11 kg)

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


Bracing
Cross Crunch
3 sets x 7 reps each leg

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each leg


BJJ
30 minutes of flow rolling
Double/Single Leg pass from guard
Rolled 4 rounds of 3 min