Monday 9/4/17

Weightlifting
Hang Snatch + Snatch
Worked up to 86 kg
(body wasn't feeling good)


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#
1 set x 1 rep @ 195#

Prone Barbell Row (2:1:X:0)
4 sets x 3.3.3 reps @ 65, 85, 105, 125# (ten sec rest between clusters)

Kettlebell Cross Body Overhead Step Up (16")
3 sets x 8 reps each leg @ 18, 26, 35#

Dumbbell Elbowing Row (3:1:1:1)
3 sets x 10 reps each arm @ 10, 15, 20#

Hollow Rock
3 sets x 30 sec @ 10# plate


Conditioning
12 Goblet Squat (3:1:X:1) (35#)
45 sec Ring Plank
20 Alt Dumbbell Curl (2:1:1:1) (20#)
Rest 90 sec
4 rounds