6/14/18

Today was a great workout. Hit up the class workout and then stuck around for some open gym time. Got in most of the work I wanted to, had a fun time.

A.
Every 2 for 14 (7 sets) of:
36 Double-Unders
9 Toes-to-Bar
3 Power Cleans*

*Increase load over 7 sets, score is heaviest weight used.

-Cleans went = 225#, 250#, 250#, 260#, 260#, 270#, 275# ... this was tough, but happy with my effort towards the end, 270 and 275# were definitely outside my comfort zone, but got all these reps without misses. Great stuff, really fun workout.

B.

Close Grip Overhead Squats
5 Sets of 3 Reps
On the 3rd Repetition, 7 Second Pause in Bottom.

-135#, 155#, 175#, 195#, 205# ... tough after the above work, good position work.

C.
Build to a Moderate Load in 5 sets:
Tempo Snatch Deadlift (7 Seconds to Stand)
2 Hang Squat Snatches

-135#, 135#, 155#, 155#, 165# ... that tempo was BRUTAL ... 7 seconds up was terrible, especially after cleaning. Not much left in my posterior chain.

D.
Every 90 for 15 (10 sets):
1 Snatch Deadlift
1 Snatch Pull
1 Full Squat Snatch
Start light and build working on technique off the floor.

-165#, 165#, 185# x 5 sets, 195# x 3 sets

E.
3 Super-Sets of:
Strict HSPU x 8 reps
Deficit BB Row (135# w/ 4 inch deficit) x 8 reps
Rest :90

-Complete

F.
3 Super-Sets* of:
DB Hammer Curls (2 x 50# DBs) x 10 reps
DB Curls (2 x 25# DBs) x 10 reps
Rest :60

*Last set add a max set w/ 2 x 15# DB

-Complete... nice pump finisher = max set was only 10 reps, arms were totally dead