8/8/17

This afternoon was a pretty solid session ... it wasn't too taxing or heavy, but I got a good sweat out of this. Lower intensity day, but overall a worthwhile time, even if it didn't leave me wrecked.

A.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean (drop between reps)

-205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#, 260#, 265# ... felt very solid on these ... didn't push the loading too much.

B.
Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 60% (245#) to 20"

straight into...

Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 65% (265#) to 20"

-Complete ... wasn't too taxing, very light weight, focused on speed. 

C.
3 Sets:
Alternating Barbell Front Rack Step-ups x 20 to 20" box
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete at 95#, 115#, 135#

D.
3 Sets:
Single Leg KB Dead-lifts (opposite arm to foot) x 20 (10 each leg)
Rest as needed
Plank x :60
Rest as needed

-Complete at 53# across

E.
ROMWOD

-Complete