Wednesday 8/9/17

Weightlifting
Jerk Recovery
Triples, worked up to 365#

Jerk with 3 sec pause in split
Worked up to 95 kg for a double


Accessories
Back Squat (3:1:X:1)
5 sets x 2.2 reps @ 135, 145, 155, 165, 185# (15 sec between doubles)

Bulgarian Split Squat (3:0:X:1)
1 set x 8 reps each leg @ 40# DBs
1 set x 7 reps each leg @ 50# DBs
1 set x 6 reps each leg @ 60# DBs

Strict Pull Up
3 sets x Max Singles in 30 sec (8, 9, 9)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each side @ 40, 50, 60, 60# DB

Seated Single Arm Arnold Press (2:1:1:2)
2 sets x 8 reps each arm @ 20, 25# DB
2 sets x 6 reps each arm @ 30# DB


Conditioning
10 m Seated Sled Drag Face Pull (1x45#)
10 m DB Bear Crawl (20# DBs)
10 Ring Rows (1 sec hold at top)
10 Strict Toes 2 Rings
20 m 2 arm KB Overhead Carry (35# KBs)
12 min AMRAP

3 rounds + Bear Crawl