Thursday 8.11.16

Make up day...

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 155x 3, 2, 2

Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3

Deadlift (3x3):
- 225x 4, 315x 3, 405x 2, 495x 1, 440x 3, 2, 2

Weighted Dips (4x8):
- 25x 8, 8, 7, 7

Barbell Power Shrugs (3x 10):
- 440x 10, 9, 9

Elbows Out DB Extensions (3x12):
- 45x 12, 12, 12

KB Swings:
- 250 reps @ 70 lbs (sets of 10 in between the above sets)

Finisher:
- None