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.
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