Thursday 10.08.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 160x 5, 5, 5, 5, 5 (162.5 next week)

Snatch High Pulls (5x5):
- 230x 5, 5, 5, 5, 5 (232.5 next week)

Serratus Crunches (10x 10-12 with Abmat):
- 35's x 10x 11 in between sets of snatch work

Overhead Squat (3x5 to a medicine ball on a 45 and a 15):
- 45x 5, 95x 5, 135x 5, 145x 5, 5, 5 (150 next week)

Single Leg Calf Raises:
- 25x 12, 12, 11 (swtich to high rep unweighted calf raises)

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 11, 11
- DB Lateral Raises @ 30 lbs:   12, 11, 11
- Barbell External Rotations and Half Press @ 45 lbs:  12, 11, 11
- Band Pull Aparts with Green Band:   12, 11, 11

Conditioning:
- None