Fitness
4 sets:
DB split squats x 6-8 each leg
4 sets:
Alternating DB chest press x 12
4 sets of complex:
Bench dips x 8 + banded triceps kick backs x 12
3 sets of complex:
Supine K2E x 12
V sits x 12
Toe reach x 12
Performance
5-5-5-5-5
Bench press
5-5-5-5-5
Back Squats
2 attempts:
Max reps Strict pull ups
Sport
5 sets of complex:
Snatch Pull + Snatch @80%
5 x 2 OHS @80%
5 rounds for time:
5 Squat cleans @155/95
5 Bench press @155/95
Compare to July 20 2011
