9/1 & 9/2/18

9/1 

Complete Rest / travel back to VA

9/2 

Glad to be back home and get in a solid session. This left me feeling pretty wrecked. Great training. Looking forward to tomorrow.

A.

Snatch

4 sets x 3 reps @ 80% (200#) 

80% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%. This will ensure you are warm enough for your working weight.

-Complete, felt great. I felt very strong on these and got all the reps easily. 

B.

Back Squat

4 sets x 4 reps @ 80% (340#)

80% of your one rep max back squat. Sets leading up to working sets 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, these felt solid as well. 

C.

Bench Press

4 sets x 6 reps @ 70% (185#) 

70% of your one rep max bench press.

Back Pull-Ups 

4 sets x 10 reps (one blue band) 

-Complete, felt strong here, felt like I could easily go for sets of 10 on the bench. 

D.
Front load bulgarian split squats
3 sets x 10 reps (2 x 35# KB)

Kettlebell RDL's
3 sets x 15 reps (2 x 72# KB)

Single Arm DB Arnold Press (40# DB) 

3 sets x 15 reps

-Complete ... very tough accessory, especially the arnold press. 

E.
Strict Toes to Bar
3 sets x 8 reps
Good Mornings
3 sets x 10 reps (95#)
Keep the weight light.
Dumbbell Bicep Curl (2 x 40#)
3 sets x 10 reps
Perform with the same weight as last time

-Complete