Saturday
Snatches
3x3x47
Squats
3x5x175
Press
3x5x95
Dead Lifts
5x225
Bench
3x5x95
Rotator Cuff Isolation
3x10x10
Saturday
Snatches
3x3x47
Squats
3x5x175
Press
3x5x95
Dead Lifts
5x225
Bench
3x5x95
Rotator Cuff Isolation
3x10x10
Monday
Conditioning
2 x 6/4 @ 15% and 2.5 mph, 3 x 1/2 @ 8mph and 0.5 %
2 minute HRR 170 - 116
I'm glad to see you moving forward. Keep up the good work!
Tuesday
Squats
3x5x180
Bench
3x5x100
Straight Bar Curls
3x10x50
Cable Push Downs
3x10x50
Arm Waving
Enough
Thursday
Conditioning
7 x 20\1:40 @ 8 mph and 10.5%
2 minute HRR 159-131
Saturday
Snatches
3x3x52
Squats
3x5x185
Press
3x5x105
Dead Lifts
5 x 225,belted
Pull Downs
3x8x130
Rotator Cuff Isolation
3x10x10
Monday
Conditioning
6 minutes, 8 minutes @ 2.7 mph and 15% (4 minutes rest)
2 minute HRR 158-116
Lost track of time and did 8 minutes for the second interval.