Friday 8/11/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 102 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee)
4 sets x 2+2 reps @ 75, 85, 95, 100#

Seated Behind the Neck Press (3:1:X:1)
4 sets x 6 reps @ 55, 65, 75, 85#

Glute Bridge Dumbbell Bench Press (2:0:X:1)
3 sets x 8 reps @ 40s, 50s, 60s

Ring Push Ups
3 sets x 20 sec ME @ 15, 16, 13 reps

Ring Row Hold
3 sets x 45 sec


Conditioning
20 cal Row
16 KBS (70#)
12 Single Arm DB Push Press (50#)
12 Rower Pike Ups
Rest 90 sec
4 sets