Monday 11/7/16

Weightlifting
Snatch Balance with 3 sec tempo into hole plus 2 sec hold
4 sets x 2 reps @ 40 kg

Deficit Pause (above knee) Power Snatch with 2 sec hold in hole
6 sets x 1 rep @ 62 kg


Bracing
Side Bridge Kicks
3 sets x 10 reps each side

Half Kneeling Plate Chops
3 sets x 8 reps each side @ 10#

Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 20 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 95#
1 set x 8 reps @ 115#
1 set x 6 reps @ 125#
1 set x 4 reps @ 135#


Judo
Practiced Throws
Scissor Sweep and Back Take