Thursday - Aug. 18

Jump Rope 2 minutes
Dynamic Warm-up

KB Snatch set
 - 10 minutes, single arm switch
 - 24kg
 - 16rpm
 - definitely harder than the 20kg bell.  I needed to make the move up but was a little scared.

Front Squat (off 120kg max)
 5 x 54, 66kg
 5 x 78kg
 5 x 90kg
 5+ @ 102kg x 5

Trap Deadlift (off 230kg max)
 5 x 105, 125kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 5

2" IM Axle Deadlift, double overhand(off 180kg max)
 5 x 80, 99kg
 5 x 117kg
 5 x 135kg
 5+ @ 153kg x 5

Single Leg Deadlift
 8 x 28, 28, 28kg

SuperSet - 30# vest
 - squat 3x20
 - lunge (r/l) 3x20

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 140#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Sandbag Get-up set
 - 10 minutes, never setting bag down
 - 62 reps