9/3/18

Today was a pretty rough session... mostly because of the clean and jerks... I was a bit tired today, probably because I came off travel / time difference. Front Squats were easy and I felt very strong there. Looking forward to training tomorrow.

A.

Clean and Jerk

4 sets x 3 reps @ 80% (255#) 

80% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%. This will ensure you are warm enough for your working weight!

-Complete ... missed the last jerk on the first set, so added in an extra clean and jerk after the final set in order to accumulate all the reps. 

B.

Front Squat

4 sets x 3 reps @ 80% (300#) 

80% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%. This will ensure you are warm enough for your working weight!

-Complete

C.

GHD Back Extensions

4 sets x 10 reps

Keep this weight light.

Strict Toes to Bar

4 sets x 8 reps

-Complete

D.

Double KB Thrusters 

3 sets x 10 reps (2 x 72# KB)

Perform as circuit with Walking Lunges

Single arm KB walking lunges (1 x 72# KB) 

3 sets x 10 reps

-Complete