Sept. 28 - Tuesday

10:30am

KB swings, cleans, snatches, jerks to warm-up

1 Clean + 4 Push Jerk and 4 Behind-Neck Push Jerks
- 40kg, 50kg, 70kg, 80kg

1 Clean + 4 Push Jerks
- 90kg, 100kg

1-arm DB Clean + Jerk - 2.5" handle
- 70# x 5
- 100# x 2
- 120# x 1

Standing Press
- 3 x 5 @ 60kg
- 3 x 5 @ 40kg - dropped weight due to pain in left shoulder

Bent Over Row
- 5 x 5 @ 120kg

RT Handle
10 x 135#
5 x 5 @ 180#

Grippers
#1 - 5 sets of 10

6pm

15 Minutes EDT
1-arm DB Press @ 55#
- 8 sets of 5 (r/l)
1-arm KB Row @ 32kg
- 8 sets of 5 (r/l)

10 Minutes EDT
Skull Crushers/Close Grip Bench @ 75#
- 7 sets of 5
Axle Curls @ 83#
- 7 sets of 5