THURSDAY - work

Cranked up Hair Nation on Sirius and I was ready to work even though today was a light day. I threw some ballistics in at the end. Just b/c I have been missing snatches & swings.

Started with Z-drills.........knees, hips & shoulders.

Relaxed MP - 8 (14kg)
Alt bent over rows 8/8 (16kg's)
x3

Dbl Clean and squat - 8 (16's)
(for some reason these were heavy today)
x 3 sets (1 min btw each set)

50 Hindu squats

-L swing, snatch, transfer R, swing, snatch R - x10
x 3 sets (1 min rest btw sets)

-L swing x5, snatch, transfer R, swing x5, snatch R - x6
x 3 sets (1 min btw sets)

This work out went by fast, but was alot of fun! Once my shoulder was warmed up, there was next to no twinges of pain.