October 25, 2013

Warm up:

Barbell

Roller and bands

Sled drag 3x100 m

Oly:

2-position snatch - 75% x 2 sets, 80% x 2 sets      

Snatch pull - 95% x 5 x 5        

Snatch push press - 78% x 5 x 5       

Back squat - 75% x 5 x 2, 80% x 3 x 5   

Assistance:

Hyper x a lot

Abs x some

Cardio:

Tabata airdyne alternating back ext x 16 rnds

AOD