Every 4 minutes x 20 minutes (5 sets)
40 Calorie Assault Bike: done 18-5sec rest between each set
+
A1. Chest Supported BB Row x 5-6 HEAVY reps rest 1 minute
40 Calorie Assault Bike: done 18-5sec rest between each set
+
A1. Chest Supported BB Row x 5-6 HEAVY reps rest 1 minute
95# for 3, 100# for 2 (6 reps every set)
A2. L-Sit Hold x :20 seconds rest 1:40 x 5 sets: done.
PM
A. Press in Snatch 4 x 3-5 reps rest 1:30 - 35# bar
B. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *start set 1 @ 100#, 105, 110, 115 x 2
A2. L-Sit Hold x :20 seconds rest 1:40 x 5 sets: done.
PM
A. Press in Snatch 4 x 3-5 reps rest 1:30 - 35# bar
B. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *start set 1 @ 100#, 105, 110, 115 x 2
C. Standing Single Arm DB Press 3 x 8-10 arm rest 1 minute bt arms 25#, 30 x 2
D. Every 90 seconds x 6 sets - 30 Second Hollow Rock Hold. Done
D. Every 90 seconds x 6 sets - 30 Second Hollow Rock Hold. Done
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