Friday 7/21/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 105 kg


Accessories
Split Squat
4 sets x 5 reps @ 44# KBs

Z Press
1 set x 7 reps @ 90#
1 set x 6 reps @ 95#
1 set x 5 reps @ 100#
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#

Incline Dumbbell Bench Press (3:0:X:0)
1 set x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 5 reps @ 60#s

Parallette Push Ups (2:1:2:1)
1 set x 6 reps
1 set x 8 reps
1 set x 10 reps

Prone Dual Dumbbell Row (3:1:X:1)
1 set x 6 reps @ 30#s
1 set x 7 reps @ 30#s
1 set x 8 reps @ 30#s


Conditioning
300 m Row
10 Deadlifts (135, 155, 175, 195)
5 Kettlebell Strict Press (35#s)
5 Kettlebell Push Press
20 m Dumbbell Bear Crawl (20#s)
Rest 2 min
4 rounds