Power & Strength

1a. 1 arm db snatch 3Right/3Left x 5 sets
35-55-60 or 65 x 3 sets

1b. 1 arm push-up negatives, 3Right/3Left x 5 sets

2a. Side Press 3Right/3Left x 5 sets
worked up to 65lb x 3 sets

2b. 1 arm pull-up assited, 3Right/3Left x 5 sets

3a Ghd Sit-ups, 15 reps x 3 sets

3b. Ghd Hip Extensions, 15 reps x 3 sets
I held a dowel in extended arm position for the last set to increase leverage.