Friday 8/25/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)


Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#

Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#

Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s

Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11

Chest to Ring Hold
3 sets x 37, 40, 30 sec


Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds