20111219

12.19.11-Monday

PANOS

Back Squat RM=225x11
OHP max=185x1
Deadlift RM=315x10
Bench RM=225x5

Snatch 2 reps EMOM x 13 (95-155 in 5 lb jumps)
Snatch Balance 3x3 (135,155,165)
Back squat 5-5-5 (205,235,270+1)
holy shit im weak!!!

5x5 Band resistance kips/ superset 10 pistols
7x5 Belly/chest to bar
10x5 Butterfly kip
Hands are chopped!!
Bent over row 3x8 (70lb db)
Glute ham raise 5x5
GHD sit-ups 10x5

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