Nov. 18 - Friday

2 minutes - jump rope

Power Snatch
2 x 40, 50, 60, 70, 70, 70, 70, 70, 70kg

Press
5 x 45, 55kg
3 x 64kg (70%)
3 x 74kg (80%)
4 x 83kg (90%)

T-Bar Row
5 x 45, 90, 135, 180, 205, 205#

Push Press
5 x 60, 80, 90kg
100kg x 4, 3, 4

15 minutes (EDT)
Seated DB Press @ 70#
- 12 sets of 4
T-Grip Barbell Row @ 240#
- 12 sets of 4

Preacher Curl
10 x 25, 45, 65, 65#

Tri. Pushdowns
10 x 60, 70, 80, 90, 100#