27/1/16 day 3

Wednesday

Warmup rom

Active back movements

Obj - strength

4 x 4 x c n press l/r 25kg k.b
90 secs rest between sets

4x4 dead hang k.b snatch  l/r

(1 set only didn't want to push the snatch)

Superset

5 x goblet squat deep controlled
5 x GHR pause at horizontal arms across chest

X 4

60 secs rest between sets

Super set

5 x Weighted Pullups
15 x weighted Pressups

X 4 :60rest

Weighted vest hands elevated for pressups