Down in New Orleans for work... NOLA is typically someplace that I love to spend time and work, but I had a real shit day at work today... tough case and not a favorable outcome. Left me really pissed off the rest of the day... took some of that negative energy out in the gym... all the weights went up easily today, felt very strong.
A.
Clean and Jerk
2 sets x 3 reps @ 80% (255#)
80% of your one rep max clean&jerk. Sets leading up to working sets should be as follows... 1x3@30%(95#), 1x3@40% (135#), 1x3@50% (155#), 1x3@60% (190#) , 2x3@70% (225#). This will ensure you are warm enough for your working weight!
-Complete ... these felt so light I had to double check that I had the correct weight on for the sets of 255#.
B.
Back Squat
2 sets x 3 reps @ 80% (345#)
80% of your one rep max back squat.
2 sets x 3 reps @ 80% (345#)
80% of your one rep max back squat.
-Complete ... felt very easy.
C.
Good Mornings
4 sets x 6 reps
Choose a light weight
-Complete with 135# across
D.
Strict Weighted Fat-Bar Pull-up (53#)
3 x 6 reps
Bottoms-Up Half Kneeling KB Press (26#)
3 sets x 8 reps (each arm)
Perform as circuit with Single Leg RDL
Single Leg KB RDLs (88#)
3 sets x 10 reps (each leg)
Good Mornings
4 sets x 6 reps
Choose a light weight
-Complete with 135# across
D.
Strict Weighted Fat-Bar Pull-up (53#)
3 x 6 reps
Bottoms-Up Half Kneeling KB Press (26#)
3 sets x 8 reps (each arm)
Perform as circuit with Single Leg RDL
Single Leg KB RDLs (88#)
3 sets x 10 reps (each leg)
-Complete
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