Monday 11/26/18

Weightlifting
Tall Snatch
5 sets x 4 reps @ 20 kg

Snatch Pull + Hang Snatch + Snatch
5 sets x 1+1+1 reps @ 72 kg

Deficit DB Bulgarian Split Squat
5 sets x 5 reps each leg @ 25#s


Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 55#s

Supinated Bent Over Row (2:1:X:1)
4 sets x 6 reps @ 65#

Lateral Box Step Over
3 sets x 6 reps each leg @ 55#s

Ring Row (2:1:X:1)
3 sets x 10 reps

Forearm Plank
3 sets x 60 sec


Conditioning
30 sec Single Leg Wall Sit each leg
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (45#s)
Every 4 min
3 rounds


Conditioning
Ski
1 min on / 30 sec off
10 rounds

2751 m