Oct. 20 - Thursday

10:30am

Jump Rope - 2 minutes

Snatch High Pull - from 8.5" blocks
4 x 40, 60, 65, 70, 75, 80, 85kg

Press
5 x 50, 60kg
5 x 68kg (75%)
3 x 77kg (85%)
2 x 86kg (95%)

Push Press
5 x 60, 80, 90, 90, 90kg

Seated DB Press
10 x 40, 50, 60, 70#

Lat. Raise
10 x 15, 15, 15#

Front Raise
10 x 20, 20, 20#

4:30pm

2-25s round the body x3 sets of 20ish

Axle Bent Over Row
8 x 55, 75, 85, 95, 105, 115kg

2" DB Row
8 x 55, 105, 155#
Inch DB Row x 3, 2, 1

Shrugs
10 x 315, 405, 495#