Monday 8/14/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 84 kg


Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs

Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs

Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs

Ring Face Pull
3 sets x 10 reps

Plank Waves
3 sets x 60 sec


Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds


ROMWOD
Watering Can