Monday 7/17/17

Weightlifting
Power Snatch + OHS
3 sets x 1 rep @ 80, 83, 86

Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 175#
1 set x 6 reps @ 190#
1 set x 6 reps @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
2 sets x 8 reps @ 30, 35#
2 sets x 6 reps @ 40, 50

Single Arm Dumbbell Row (2:1:1:1)
4 sets x 8 reps each arm @ 40#

Supinated Ring Row (2:1:X:2)
3 sets x 8 reps

Forearm Plank
3 sets x 45 sec @ 0, 45#, 90#


Conditioning
40 sec Wall Sit
12 Diamond Push Ups (2:1:1:1)
60 Double Unders
4 sets