Wednesday 8/16/17

Weightlifting
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)

Jerk with 3 sec pause in split
Worked up to 97 kg for a double


Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)

Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs

Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB


Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP

3 rounds


ROMWOD
D3