9/11/18

Today was a solid workout, was nice not to squat... always enjoy the power day. Felt great on pretty much everything, fun day in the gym.

A.

Power Snatch

2 sets x 3 reps @ 85% (205#)

85% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete

B.

Power Clean + Power Jerk

2 sets x 3 reps @ 85% (238#)

85% of your one rep max power jerk. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete

C.

Bench Press

4 sets x 6 reps @ 70% (185#)

70% of your one rep max bench press.

-Complete

D.

DB Side raises (2 x 15#) 

3 sets x 12 reps 

Perform as circuit with Barbell Curls and American Swings

 Barbell Curls (75#)

3 sets x 12 reps

American KB Swings (80#)

3 sets x 12 reps

-Complete

G.

Weighted Plank (45#)

6 sets x 1 rep

0:30s work, 1:00m rest.

-Complete, great core finisher.