Thursday 2.20.14

Warm Up:
- Hip Circle Walks, GHD Sit Ups, and Dynamic Stretching

Strength Training:
Power Snatch:
- Warm Ups:  45x10, 95x8, 135x6, 160x4, 180x2
- Work Sets:  190x 3, 3, 3 (go up 2.5 lbs)

Snatch High Pulls:
- 240x 3, 3, 3 (go up 2.5 lbs)

Hang Power Cleans:
- 260x 3, 3, 3 (go up 2.5 lbs)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  305x5, 280x6, 245x9 (go up 5 lbs on sets 1 and 3, stay on set 2)

Shoulder Press:
- 142.5x 10, 10, 10, 10, 10

X-Wing Band Pulls:
- Red Bands x 101 reps (done after each set of presses for equal reps)

Conditioning:
- None