May 16, 2016

5-16-17

Day 1:

Strength: Back Squat 8 x 3 75%

Strength: Single Leg Lunge (back leg on bench DB's in hand) 4 x 10 ea

Strength: Single Arm Upside Down KB Shoulder Press 4 x 10

Accessory: DB Row 4 x 12
                  Bent Over Row 5 x 5
                  Glute Ham Raise 3 x 12


Day 2:

Oly: I RM Snatch

Oly: 1 Rm Clean and Jerk

Accessory: Ring Dips 4 x max (kipping)
                   Close Grip Bench 4 x 12
                  Hang L Holds 4 x max 1 min rest