June 21, 2018

THURSDAY;  6PM

MID TORSO
3 minute plank
3 reps of turkish get-up on each side with 24 kg kettle-bell

SQUAT
135 lb x 10 reps
225 x 10
245 x 5

BENCH PRESS
135 lb x 10 reps x 1 set
185 x 4 x 2

DEADLIFT (hook grip)
300 x 5 reps x 2 sets

POWER CLEAN & JERK
135 lbs x 5 reps x 2 sets

PULL-UP 
5 reps x 2 sets

PUSH-UP
2 sets x 10
1 set x 25

SINGLE ARM ROW
55 lb x 5 reps x 2 sets

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