Friday 7/28/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 110 kg


Accessories
Z Press
1 set x 5 reps @ 100#
1 set x 5 reps @ 105#
1 set x 4 reps @ 110#
1 set x 4 reps @ 115#
1 set x 3 reps @ 120# (missed last rep)

Single Arm Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps each arm @ 40#

Weighted Push Up (2:0:X:1)
3 sets x 6 reps @ 15#

Prone Barbell Row (2:1:X:1)
3 sets x 6 reps @ 65#


Conditioning
60 Double Unders
8 Single Leg Suitcase Deadlift (70# KB)
5 Dumbbell Strict Press (40#s)
20m Kettlebell Overhead Carry (44#s)
45 sec Forearm Plank
Rest 90 sec
4 sets