8/15/18

This morning was some solid training. Added in a little conditioning as the accessory work called for some KB Snatches, this was a nice way to get a little cardio in. It wasn't anything too taxing, but it was good to move. Overall a good day in the gym, had a solid pump by the end of it.

A.
Snatch
4 sets x 4 reps @ 75% (187.5#)
75% of your one rep max snatch. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete

B.
Back Squat
2 sets x 4 reps @ 75% (315#)
75% of your one rep max back squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete

C.
Every 6 for 18 (3 sets) of:
400m Run
20 KB Snatches (53/35#) - 10 right, 10 left
60 Double-Unders

-3:02
-2:58
-2:53 ... went with some negative splits on these, pushed this at about 80-85% intensity, good aerobic work.

D.
Single Arm KB Row
3 sets x 20 reps (10 each arm) w/ 88# KB

-Complete

E.
3 Sets of:
Dumbbell Bicep Curl
3 sets x 12 reps (2 x 40# DB)
Rest :60
Bent Over Rear Delt Flyes on incline bench
3 sets x 20 reps (2 x 10# DB)
Rest :60

-Complete