4/17/2019

AM
A. Decline bench press; 8-10x3; rest 90 seconsd

155lbs for each set

B1. Decline DB flies; 12-15x3; rest 1 min

25lbs DBs used for each set 

B2. Bent over banded reverse flies; 12-15x3; rest 1 min

Done

C1. Seated single arm DB Z press; 10-12x3; rest 1min

Used 30lbs DBs

C2. Bent over single arm DB rows; 10-12x3; rest 1 min
Used 50lbs DBs

PM
A. Foam Roll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling)
B1. Back To Wall Shoulder Flexion - 2 x 5-6; rest as needed
B2. Yoga Push-up w/ exaggerated Shoulder Flexion - 2 x 5-6; rest as needed
B3. PVC Pass-through w/ progressively more narrow grip - 2 x 3-4; rest as needed
B4. Bar-hanging Scap Circles - 2 x 3-4 ea direction; rest as needed
+
A. Drop Snatch x2 + OHS x2 - 3-4 complexes @ light load 

Used 75lbs

B. High Hang Snatch Pull + Snatch Pull-under; 1 on the 30 seconds for 4-5 sets

Used 75lbs

 
C. Hang Snatch + Low Hang Snatch; 3-4 complexes @ light load 

125lbs for each set 

D. Squat Snatch; 10 singles bw 135-165 w PERFECT form 

10/10 at 165lbs