Thursday 2.27.14

Warm Up:
- Hip Circle, dynamic stretching

Strength Training:
Power Snatches:
- Warm Ups:  45x9, 95x7, 135x5, 165x3, 185x1
- Work Sets:  192.5x 3, 3, 3 (go up 2.5 lbs)

Snatch High Pulls:
- 242.5x 3, 3, 3 (go up 2.5 lbs)

Hang Power Cleans:
- 262.5X none.  I had to skip this one due to time today.

Bench Press:
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets:  310x4, 280x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Shoulder Press:
- 147.5x 10, 10- I wanted to 5x10 here but I ran out of time.

Hollow Rocks:
- 11 sets of 10 done in between sets

X-Wing Band Pulls:
- 102 reps (matching all pressing sets)

Conditioning:
- None