Monday 7/31/17

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
2 sets x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 4 reps @ 60#s

Prone Barbell Row  (2:1:X:1)
2 sets x 8 reps @ 85#
2 sets x 6 reps @ 105#

Alternating Box Step Up (20")
2 sets x 12 reps @ 40# DBs
1 set x 12 reps @ 40# DBs

Ring Row (2:0:1:1)
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps

Weighted Plank
1 set x 60 sec @ 25#
1 set x 60 sec @ 50#
1 set x 60 sec @ 75#


Conditioning
60 sec Wall Sit
30 sec Sit Ups
10 Alt Dumbbell Snatches (70#)
Rest 45 sec
3 rounds


Weightlifting
2 Power Snatch + 1 Snatch
Worked up to 80 kg

Step Back Lunge
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230@