Sunday 1.19.14

Warm Up:
3 Rounds of:
- 10 KB Swings @ 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts

Strength Training:
Power Snatch:
- Warm Ups:  45x5, 95x4, 115x3, 135x2, 165x1
- Work Sets:  185x 3, 3, 3 (Go up 2.5 lbs next week)

Snatch High Pulls:
- 225x 3, 3, 3 (go up 2.5 lbs next week)

Hang Power Cleans:
- 252.5x 3, 3, 3 (go up 2.5 lbs next week)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  305x3, 270x6, 230x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)

Shoulder Press:
- 115x 10, 10, 10, 10, 10 (go up 5 lbs next week)

Conditioning:
- None