Friday 7/14/17

Weightlifting
Power Jerk + 2 Split Jerk
Worked up to 102 kg
*Dip felt really good today*

Bulgarian Split Squat
4 sets x 5 reps each leg @ 40# DBs


Accessories
Z Press
1 set x 8 reps @ 75#
1 set x 7 reps @ 85#
1 set x 6 reps @ 95#
1 set x 5 reps @ 105#

Incline Dumbbell Bench Press (3:1:X:1)
3 sets x 6 reps @ 35# DBs

Strict Dips (2:1:X:1)
3 sets x 4 reps

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


Conditioning
60 sec Ski
10 DB Deadlifts (70#s)
30 m Beast Crawl
50 Double Unders
Rest 2 min
4 sets