9/24/18

AM Workout (0530)

Felt great in the gym today. 215# felt very light on the snatching. Extra rest was probably good for my body... have been traveling all over the country and that always affects my recovery.

A.

Power Snatch + Snatch

2 sets x 2+1 reps @ 90% (215#) 

2 power snatch + 1 full snatch at 90% 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%, 2x3@70%, 2x3@80%, 2x3@85%. This will ensure you are warm enough for your working weight!

-Complete ... lots of reps here, but felt very good on everything. 

B.

Back Squat

3 sets x 4 reps @ 80% (345#) 

80% of you one max rep back squat.

-Complete, felt very light

C.

Bench Press

4 sets x 4 reps @ 80% (205#) 

80% of you one max rep bench press.

-Complete ... felt good 

D.

BB Rows (165#)

3 sets x 12 reps

Perform as a circuit with Single Arm DB Press

Single Arm DB Shoulder Press (50#)

3 sets x 12 reps (each arm)

-Complete ... big pump, single arm presses were a bitch

E.

Strict Press (95#)

4 sets x 8 reps

Perform as a circuit with Meadow Rows

Meadow Rows (95# bar) 

4 sets x 15 reps (each arm) 

Keep it light, pump some iron!

-Complete ... kept the weights light on both the press and the rows, didn't really take any rest between any of these movements, good pump finisher. 

PM Workout (2000) 

Down in Lubbock, TX for work... had a lot of travel today and was antsy to get some more movement in after a long day in planes/airports. Ended up putting something together on the spot and really enjoyed myself during an 'Open Gym' session in a local CF Box. 

A.
EMOM 20:
Even: 4 Ring Muscle-ups
Odd: 20 Wall-Balls (20/14#)

-Complete, all sets unbroken. This wasn't too taxing, I was surprised by how good this felt. Muscle-ups felt easy and my aerobic system wasn't taxed by this. All the squatting has made wall-balls feel great.

B.

Fat Bar Bicep Curl (75#)

3 sets x 15 reps

Perform as circuit with Triceps Extension

Rotating DB Tricep extension (2 x 35# DB)

3 sets x 8 reps

-Complete ... solid pump