Friday 1/18/19

Weightlifting
Back Squat + Jerk
5 sets x 2 + 2 reps @ 110 + 90 kg


Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)

Double Kettlebell Front Rack Static Lunge (2:0:2:0)
3 sets x 8 reps each leg @ 44#s
 - Superset -
8 Ring Dips

RDL (2:0:2:0)
3 sets x 10 reps @ 105#
 - Superset -
ME L-Hang

Prone Row (2:1:1:2)
3 sets x 12 reps @ 20#s
 - Superset -
50 Banded Bicep Curls (red)


Conditioning
Acid Bath
500 m Ski
500 m Row
10000 m Bike

5:52