6/14/16

(Took a few days off cause of neck tightness)

AM
3 minutes Assault Bike @ 275-280 Watts rest/walk 1 minute x 5 sets 34 cals, 35, 33,33,33 (didn't feel good after this)
+
A1. Beat Swings x 6 reps rest 1 minute (hold towel bt feet)
A2. Butterfly Pull-Up x 6-8 reps rest 1 minute x 5 sets

Done, butterfly ub sets of 8,8,7,6,(4/2)


PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - all sets @ 85# or heavier: 85#, 85, 93, 97, 97

B. Snatch 1st Pull 5 x 2 rest 2 minutes - all sets @ 135# or higher (make sure on first pull knees come back, and back angle is constant*: 135#, 144, 144, 144, 155

C. Seaded Single Arm L-Press 3 x 8-10/arm rest 1 minute bt arms - start at 30#: all ten reps @ 30#
D. L-Hang Hold - Accumulate 90 seconds in sets of :10 seconds. Done.