Tuesday 1/3/17

Weightlifting
Jerk Holds (2 sec pause in dip and split)
4 sets x 2 reps @ 70 kg

Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg

Clean from Block Above Knee
4 sets x 2 reps @ 105 kg


BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min


Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs

Double Unders
500 reps

GHD Sit Ups
3 sets x 10 reps