Friday 11/9/18

Weightlifting
Pause Power Clean + Clean + Front Squat
5 sets x 1 + 1 + 1 reps @ 90, 95, 98, 100, 102 kg

Push Press + Jerk
5 sets x 2 + 1 reps @ 70 kg


Accessories
Z-Press
1 set x 7 reps @ 85#
1 set x 6 reps @ 90#
1 set x 5 reps @ 95#
2 sets x 4 reps @ 100, 105#

Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps @ 45#s

Parallette Push Up (2:1:2:1)
3 sets x 8 reps

Prone Dumbbell Row (3:1:X:1)
3 sets x 8 reps @ 25#s


Conditioning
300 m Row
10 Axle Deadlift (145#)
5 DKB Strict Press (35#s)
5 DKB Push Press
20 m DB Bear Crawl (30#s)
Every 5 min
4 sets