Friday 11/2/18

Accessories
Banded Ring Dip (3:1:1:1)
3 sets x 6 reps w/ blue band

Ring Row Hold
3 sets x 45 sec

5 Hanging Strict Leg Raises
20 Russian Twists
20 sec Hollow Hold
Every 2 min
5 sets


Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
5 sets x 1 + 2 reps @ 80 kg


Accessories
Back Squat (3:2:X:1)
2 sets x 6 reps @ 115/135#
2 sets x 5 reps @ 155/175#
1 set x 4 reps @ 195#

RNT Split Squat (2:0:X:1)
3 sets x 8 reps each side @ 40#s

Ring Pull Up
3 sets x 6 reps

DB Single Leg RDL (2:0:1:1)
3 sets x 8 reps each leg @ 30#s

Single Arm Dumbbell Strict Press (2:1:1:2)
3 sets x 8 reps each arm @ 20#