usual warm up yesterday
weights:
walking DB swings: 5 each leg x 30, 5 sets at 50, and another set 30
jump shrugs: 5 x 5, 95 pds -- alternated sets between clean grip + snatch grip, last set did 3 of each
broad jumps - 5
med ball chest toss - 5 w/ 6kg ball
60 second rest / 3 x thro
bent over rows: 10x 95, 115 (clean), 115 (snatch), 135 (clean), 135 (snatch), 135 (underhand), 95
10 pullovers w/ 50lb on W bar between each set of rows
60 second rest per cycle
5 regular pullups/ 5 modified pullups
10 lateral bodyweight lunges a leg
60 second rest / 3 x thro
10 dives
10 lateral power steps a leg
60 second rest / 3 x thro
ab wheel rollouts
crunches
supermans
sets of 10/15/20, 60 second rest per c ycle
weights:
walking DB swings: 5 each leg x 30, 5 sets at 50, and another set 30
jump shrugs: 5 x 5, 95 pds -- alternated sets between clean grip + snatch grip, last set did 3 of each
broad jumps - 5
med ball chest toss - 5 w/ 6kg ball
60 second rest / 3 x thro
bent over rows: 10x 95, 115 (clean), 115 (snatch), 135 (clean), 135 (snatch), 135 (underhand), 95
10 pullovers w/ 50lb on W bar between each set of rows
60 second rest per cycle
5 regular pullups/ 5 modified pullups
10 lateral bodyweight lunges a leg
60 second rest / 3 x thro
10 dives
10 lateral power steps a leg
60 second rest / 3 x thro
ab wheel rollouts
crunches
supermans
sets of 10/15/20, 60 second rest per c ycle
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