8/18/18

Well today was a fuck-shit-ton of volume. Had to add in the accessory work I missed yesterday ... Workout took a little over two hours. Overall I felt fit on everything and had a great time in the gym. Looking forward to this upcoming week's training / not having to travel.

A.
"Tall Snatch" or "Dead Hang Snatch"
4 sets x 3 reps @ 60% (150#)
60% of your one rep max snatch. With this drill, think extend hard while pulling straight up on the bar and then drop under the bar fast! Do not bump the bar out with your hips or dip down prior to extension.

-Complete ... this was really difficult to execute properly. This was great technical work though, forces you to drop under the bar with a lot of speed and intensity. Hope we get to do some more work on this over the coming weeks.

B.
Clean Pull
2 sets x 3 reps @ 90% (300#)
90% of your one rep max clean. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%, 1x4@80% . This will ensure you are warm enough for your working weight!

-Complete

C.
Every 10 for 30 (3 sets) of:
400m Run
10 Burpee Box Jump Overs (24/20")
10 Muscle-ups
10 Burpee Box Jump Overs (24/20")
400m Run

-6:01
-6:19
-6:40 ... this was great training, fairly consistent sets, all MU unbroken. The second set of BBJO was rough on each interval... that last one really sucked, but tried to push it. Great interval work.

D.

4 Sets:
Bench Press
4 sets x 10 reps @ 60% (155#)

Rest as needed
Strict Handstand Push Ups x 10 reps 

Rest as needed

-Complete... bit of a shit-show... this was really tough after part C ... Bench Press ended up being 10/10/8/9 ... HSPU went 10/8/7/7. Rough training, huge tricep/chest pump. 

E.
3 Sets:
Strict Weighted Pull-ups (20#) x 12 reps
Rest as needed
GHD Back Extension with Double KB Row (2 x 35#) x 12 reps
Rest as needed
Half Kneeling Halos w/ (35# KB) x 10 reps (5 Clockwise and counterclockwise)
Rest as needed

-Complete

F.
3 Sets:
Good Mornings (keep the weight light - used 85#) x 10 reps
Rest as needed
GHD Back Extension x 6 reps
Rest as needed

-Complete

G.

3 Sets:

Hip Thrusts (135#) x 10 reps
Rest :30
Russian KB swings (80#) x 10 reps
Rest :60

-Complete ... big glute pump