3/29/18

Hit another class workout this morning. Lower volume day overall, but felt pretty solid throughout. Added in some fun stuff afterward.

A.
20 Minutes to Establish 1 RM Strict Press

-95# x 5, 135# x 5, 165# x 1, 175# x 1, 185# (fail), 180#, 185# ... the jump from 175# to 185# got me the first time around ... but had a lot of extra time left so lowered the weight back down and got 180# and 185#. Happy with this overall... I haven't been pressing much at all lately, so I will take 185# as a win.

B.
For time:
40 Box Jump Overs (24/20")
30 Hang Power Snatch (75/55#)
20 Strict HSPU

-5:20 ... unbroken and then HSPU were 7/4/3/3/3 ... rough on the shoulders.

C.
3 Sets:
Strict Weighted Dips (20#) x 8 reps + 8 second hold in middle of ROM after last rep
Rest as needed
Strict Weighted Pull-ups (20#) x 8 reps
Rest as needed

-Complete

D.
2 Super-Sets:
20 Close Grip Bench Press (75#)
20 DB Skull Crushers (2 x 20# DB)
Rest 2 minutes

-Complete ... huge pump here / lots of reps with light weight / great finisher.