9/14/18

Today was a great workout; felt really solid on everything. Two days of rest had my body feeling amazing. Looking forward to hitting it tomorrow. 

A.

Snatch + Hang Snatch From Above The Knee

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

2 Snatches + 1 Hang Snatch from above the knee at 85% of your one rep max hang 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 ... got all reps easily

B.

Back Squat

2 sets x 4 reps @ 85% (360#)

85% 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%, 1x4@80%. This will ensure you are warm enough for your working weight!

-Complete ... also felt great here, got all reps easily

C.

Strict Ring Dips

4 sets x 15 reps

If you cannot do body weight, use an appropriate band to hit 15 reps.

-Complete, all sets unbroken ... this was an imrpovement over last week; had to go 10/5 then. 

D.

Half Kneeling Windmill (35#)

3 sets x 8 reps

Per side!

Plank with KB Drag (35#)

3 sets x 10 reps

10 total (5 per side)

-Complete ... fun/different accessory work; will go heavier on these next time we do them, had never done them before.