On the topic of NEPA

Clink Here to see a nice list of winter NEPA options to help keep the waistline under control during the holidays.

What I did today....

Warm Up:
- 500m Row
- Samson Stretch (hip flexors)
- Dynamic Shoulder Warm Up with Bands

Strength:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):
- 45x3
- 95x2
- 135x1
- 160x1 snatch
- 185x1 snatch
- 205x1 miss. I pulled it forward and lost it.

Deadlift (70%x3, 80%x3, 90%x max reps):
- 225x3
- 315x3
- 361x3
- 412x3
- 464x4- I wanted 5 here but felt real light headed after the 4th.

Weighted Chin Ups:
- +15x3
- +25x3
- +35x5

Conditioning:
On the minute for 10:00:
- 3 KB Power Snatches each arm @ 70 lbs
- 24" Box Jumps for the rest of the minute

I only ended up doing 8:00 because I hit myself in the nuts with the KB on the way up in round 4 or 5. I tried to keep going but my stomach hurt and my head was no longer in it!I have no idea how many box jumps I did, but I'm guessing around 40 or so before I went down.