Wednesday - April 22, 2015

One PM Session

A. 10  minutes – barbell only. ONLY Barbell, do not put anything on it
Worked on snatch pulls, getting under the bar and on split jerk foot positioning. Juan helped.

B. Accrue 100’ HS walk; if this is VERY easy for you. .. make a course, challenge yourself
Walked around on my hands, onto plates, off of plates and over barbells

C. Complex :  5 Hang Power Cleans + 5 Front Squats ; build to max here in 16 minutes

75kg/165lbs

D. Row 1k x 4 – rest 1/1 – note splits – hard aerobic efforts here

3:52/4:00/4:04/4:07 - back blew up but finished

E. DB SA Row 8 reps x 4 sets 

Used 45lbs

F. DB Hammer Curls 10 reps x 3 sets each arm 
Used 20lbs

G. Tried the dry needling in my upper back after Chase got his shoulder done.