Wednesday 8/30/17

Weightlifting
Jerk (pause in Split) + Jerk
4 sets x 1+1 rep @ 110, 112, 113, 114 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 6 reps @ 145, 165, 185, 205#

Front Foot Elevated Kettlebell Front Rack Split Squat (3:0:X:1)
3 sets x 6 reps each leg @ 44s

Strict Chest to Bar Pull Up
3 sets x 30 sec AMRAP @ 6, 7, 7

Single Leg Barbell Glute Bridge (1:1:X:1)
3 sets x 8 reps each leg @ 35#

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
3 sets x 6 reps each arm @ 25#


Conditioning
3 Wall Climbs
10 m Seated Sled Drag Face Pull (2x45#)
20 sec Ring Support
10 m Single Arm Farmer Carry each arm (80#)
10 min AMRAP

3 rounds