Wednesday 8/2/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 100 kg


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 165, 185, 205#
2 sets x 2 reps @ 225, 245#

RNT Split Squat KB Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26#s + blue band

Strict Chest to Bar Pull Up (2:1:X:1)
4 sets x 4 reps w/ blue band assistance

Single Arm Cross Body RDL (3:1:1:1)
3 sets x 8 reps each arm @ 35# DB

Seated Arnold Press
3 sets x 8 reps @ 20# DBs


Conditioning
30 m Reverse Sled Drag (2x45#)
30 sec Ring Plank
5 Renegade Rows (20# DBs)
10 GHD Sit Ups
30 m Overhead Carry (30# DBs)
11 min AMRAP

3 rounds + 2 Rows