Friday 8/4/17

Weightlifting
Jerk Recovery
Triples, worked up to 355#

Jerk with 3 sec pause in split
Worked up to 90 kg for a double


Accessories
Hang Muscle Snatch
4 sets x 5 reps @ 65, 75, 85, 95#

Z Press
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#
1 set x 2 reps @ 115#

Incline Dumbbell Bench Press (4:0:X:0)
1 set x 5 reps @ 40#s
1 set x 4 reps @ 50#s
1 set x 3 reps @ 60#s

Strict Dips (2:1:X:1)
1 set x 6 reps
1 set x 5 reps
1 set x 4 reps

Dumbbell Row (2:1:X:1)
3 sets x 6 reps each arm @ 40#, 50#, 60#


Conditioning
200 m Run
12 Unbroken Deadlifts (135, 155, 175, 195#
8 KB Push Press (2x26#s)
20 m KB OH Walk (2x26#
40 sec Ring Plank (feet elevated)
Rest 90 sec
4 rounds

17:40 (moving at pretty easy pace)