9/27/18

Had a solid workout this morning, felt strong throughout on the lifts and accessory work was fun. 

A.

Power Snatch

1 set 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%(155#), 1x3@70% (175#), 3x3@80% (195#). This will ensure you are warm enough for your working weight!

-Complete

B.

Power Clean and Jerk

1 set x 3 reps @ 85% (255#)

85% 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%, 1x3@70% (210#), 3x3@80% (240#). This will ensure you are warm enough for your working weight!

-Complete

C.

Barbell Bicep Curl

4 sets x 8 reps

Choose a challenging weight.

-Complete with 88# barbell

D.

Single Arm DB Bench Press - Neutral Grip

3 sets x 10 reps

-Complete with 70# DB

E.

Half Kneeling Windmill (53#)

3 sets x 5 reps

Perform with Rows

Double DB/KB Rows (2 x 53#)

3 sets x 12 reps

-Complete