9/26/18

Today was a decent workout, was a bit tired from traveling back from Lubbock today... had to wake up at 0300 for a 0500 flight. Despite that, once I got in the gym I felt solid on everything.

A.

Power Clean + Clean

2 sets x 2+1 reps @ 90% (275#)

2 power clean + 1 full clean at 90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 2x3@70% (210#), 2x3@80% (240#), 2x3@85% (255#). This will ensure you are warm enough for your working weight!

-Complete ... felt very strong on these. 

B.

Front Squat

2 sets x 3 reps @ 85% (315#)

85% of your one rep max front squat.

-Complete

C.

GHD Back Extensions

4 sets x 8 reps

Choose a comfortable weight.

-45# plate 

D.

Side Planks

3 sets x 30 reps

Perform as circuit with Suitcase Carries and Lunges

Suitcase KB Carry (72# KB) 

3 sets x 45 reps

45 seconds

Reverse Lunge - Contralateral Load (72# KB) 

3 sets x 8 reps (each leg) 

8/side hold the KB on the side opposite to the leg that is stationary

-Complete, solid accessory work.