8/26/18

This morning was a bit of a rough start... I wasn't hungover per-se, but I was definitely lethargic, slightly dehydrated and sluggish getting into the gym this morning. Once I got moving I felt solid on everything though.

A.
Alex's special warm-up

-Complete, this was a nice change.

B.
Power Snatch + Snatch
4 sets x 2+1 reps @ 75% (187.5#)
2 power snatch + 1 snatch at 75% of your one rep max snatch. Do not do these touch and go, reset after each repetition. Focus on form.

-Complete

C.
Back Squat
4 sets x 6 reps @ 75% (315#)
75% of your one rep max back squat. Sets leading up to working sets should be as follows... 1x6@30%, 1x6@40%, 1x6@50%, 1x6@60%, 1x6@70%. This will ensure you are warm enough for your working weight!

-Complete ... this felt much better than last time, sets of 6 at 315# felt much more manageable today.

D.
Strict Press
4 sets x 10 reps (~95-105#)
Use the same weight as the last time this set and rep scheme appeared in the program for this movement.

-95# for one set, then 115# for 3 sets ... this felt WAY better than last time

E.
Four Sets of:
750m Row
Rest 2 minutes

-Complete ... tried to maintain between 1:49-1:59/500m split on these, was nice to add this in and get a little sweat.

F.
3 Sets:
KB Front Rack Walking Lunges x 12 reps
Rest as needed
L-Sit KB Overhead Press (Z-KB Press) x 8 reps
Rest as needed

-Complete ... used 35#s for the first set, then 44#s for the second set. Probably could have gone heavier here, but had to get out of the gym so got through these quickly.