NOVEMBER 11, 2014

TUESDAY, 10AM

WARMUP – Goblet squat – 24kg x 5

SNATCH + OVERHEAD SQUAT + JUMP ROPE
115 X 1 snatch + 2 Squats + 50 Jumps
Repeat X 5

POWER CLEAN + JUMP ROPE
185 X 1 clean + 50 jumps
Repeat x 6

SQUAT
185lb x 1 rep
225 x 1 rep
205 x 5 rep

ALFREDSON HEEL DROP
body weight x 10 each leg

HANGING LEG RAISE
4 sets of 4 reps
(7 second hold each rep / 2 sec recovery)

PISTOL SQUAT
4 reps each leg

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