Friday 8/18/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#

Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#

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

Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11

Chin Over Bar Hold
2 sets x 30 sec


Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds