Wednesday 2/13/19

Weightlifting
Freeze Power Snatch + OHS
5 sets x 1 + 1 reps @ 40 kg

Freeze Power Clean + Front Squat + Push Press + Jerk
5 sets x 1 + 1 + 1 + 1 reps @ 70 kg

Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps


Accessories
Incline Dumbbell Bench Press
4 sets x 5 reps @ 60#s
 - Superset -
Incline Dumbbell Chest Fly
4 sets x 15 reps @ 15#s

Single Arm Dumbbell Push Press
4 sets x 8 reps each arm @ 35#
 - Superset -
Landmine Press
4 sets x 15 reps each arm @ bar

Trap Bar Shrugs
3 sets x 12 reps @ 205# w/ straps
 - Superset -
Lateral Raises
3 sets x 10 reps @ 10#s

Stall Bar Hanging Leg Raise
4 sets x 10 reps


Conditioning
BikeErg
10,030 m
27:24