Friday 6/30/17

Weightlifting
Power Clean + Push Jerk + 2 Split Jerk
Worked up to 94 kg

Split Squat w/ Farmer Hold
4 sets x 5 reps each leg @ 30# DB


Accessories
Hanging Leg Raise
3 sets x 10 reps

30' OH Bandbell Walk Backwards (2x18#)
30' OH Bandbell Walk Forwards
4 sets

Anti Rotation Banded Chest Press
3 sets x 10 reps each side @ red band

30 sec Seated Supinated CCBP w. red band
30 sec Seated Front Plate Raise (15#)
Rest 1 min
3 sets


Conditioning
1 min Row
2 min Rest 5 rounds

134 cal