3x5ea DB Snatch w 40/45/50
alt. 3x10 DB Shoulderpress w. 20/22.5/25

4x8 raised BB DL w. 95/135/185/205
alt. 4x10ea SL Squat w. 20/22.5/25/25

3x10 Lower Back Extension w. 6
3x10 Tricep Pull Down w. 35/37.5/40

Core 4x

4x75 k/d/s

5x100 IM as EZ/Pace/Fst/Pace/Ez on 1:50

4x25 fly on :30
4x50 bk on :50
4x75 br on 1:20
4x100 fr on 1:40

2x[4x25k on :30
2x50d on :50
100k on 2:00]

~2600

PT and warm up

4x10/10/10/8/10 BB bench w. 45/95/115/125/115
alt. 4x10 Lat Pull Down w. 30/45/55/55

4x10 BB DL w. 45/135/185/185
4x10ea DB SL Sq w. 0/20/20/25

2x[20 vups w. 10lbs
10ea vlifts
Bosu ball Plank]

5fr/4k

3x300p BC 5/7/9

6x150 br/bk 50k/50d/50s

wd ~2800

Stretch and PT and a touch of Mind

3x3ea Overhead Press and Pull w. blue band and circle
alt. 3x10ea shoulder circuit
alt. 3x8ea I’s, T’s, Y’s

6/6/3/4/5 BB FtSq w. 95/135/155/155/135
alt. 3x8ea SL DB DL w. 45/50/55

4x10 Reverse Incline Bench w. 95/95/95/115
alt. 3x10 Tricep Overhead Extension w. 35/40/45

2x[20 vups w 10lb med ball
16 Leg Lifts w. 10lb med ball
8ea knee to elbow
10ea Opp Arm, Opp Leg]

3x10 Overhead Rotations and Head Tap
alt. 3x10 Angel Wings

4x10/10/10/6 BB DL w. 95/135/185/200
alt. 10/10/8/8ea DB SL Squat w. 20/22.5/25/27.5

Tricep pull down w. 25/35/45
alt. Seated Rows w. 45/55/75
alt. Lower Back extensions w. 6lb Med ball

2x[20 vups w. 6lb
20 vlifts
15ea Cherry pickers w. 25
10ea Opp Arm Opp Leg]

———————-

200 warm up
6x50
150k 150brk 1k
4x25 Fly
wd ~1000