WEDNESDAY

12/26/18: WEDNESDAY

Warm Up/ Fitness: 10 minutes

perform required reps every minute for 10 minutes. remaining time of minute is recovery.

1st min: kettle snatch: 5R/ 5L & push up: 15 reps

2nd min: kettle snatch: 10R/ 10L & push up: 5 reps

use a heavier bell on the 5 rep snatch than the 10 rep snatch complex

repeat the above 5X

Work: 10 minutes: 65% of max. use first 3 minutes to get to work weight.

Barbell RDL: start bar at waist take to mid shin level. DO NOT touch ground with weight!!!

.perform 5 reps every minute for 7 minutes.

Work: 10 minutes: 60% of max. use first 3 minutes to get to work weight.

Barbell Power Clean

perform 5 reps every minute for 7 minutes.

Work: Upper Assistance: 5 sets

shoulders: standing over head dumbbell press: 5R/ 5L……70%

back: dumbbell row: 10R/ 10L……60%

chest/ triceps: double kettle floor press: 15 reps……50%

shoulders: cable rear delt (double high cables): 20 reps