Monday 7/10/17

Weightlifting
Power Snatch + OHS
4 sets x 1 rep @ 80, 82, 84, 85

Step Back Lunge
1 set x 10 reps each leg @ 155#
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 180#
1 set x 6 reps each leg @ 190#
1 set x 6 reps each leg @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
3 sets x 8 reps @ 40# DBs

Dual Dumbbell Prone Row (2:1:1:1)
3 sets x 8 reps @ 30# DBs

Ring Row (2:0:2:0)
3 sets x ME (9, 9, 8)

Ring Plank
3 sets x 30-60 sec (60, 60, 45)


Conditioning
30 sec Wall Sit
10 Push Ups (2111)
30 DUs
Rest 1 min
5 sets (not for time)