11/11/14 Tuesday

1st session: 

A. 15 min 

Snatch Pull + Muscle Snatch; building here

100/45kilo first time getting this weight on MU snatch wasn't perfect but got it.

B. Deadlift 3x5 @ 80%, 1x3@85%

210/95 3x5

223/102 1x3

C. Landmine Press 6-8 reps each side x 4 sets each side 

5kilo added to bar.  4x8.

D. Russian Twist w/14# med ball  4x20

Done.

2nd sesion:

A. 750m Row x 5; rest 3:30 between ...hold 1:59 or less pace is goal 

Tried last 2 esp last one was super winding couldn't breath.  Wow.

B. DB SA Rows   7-10 reps per side x 4 sets each 

30#x10x2

35#x10x2

C. Scap - 10 min of Work 

Symmetry scap work 

D. Weighted Situps 4x15-20

25#, 30#,35#, 35# x 20