9/4/18

This morning was a pretty solid session. Always thankful for a day without squatting. Power cleans were rough today... 80% felt heavy... but no misses ... overall walked away from this feeling good though, not too taxing overall. 

A.

Power Snatch

4 sets x 3 reps @ 80% (200#)

80% of your one rep max snatch. 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

B.

Power Clean

4 sets x 3 reps @ 80% (265#) 

80% of your one rep max clean. 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.

Bench Press

4 sets x 6 reps @ 70% (185#)

70% of your one rep max bench press.

-Complete

D.

Anti-Rotation Hollow Holds

3 sets x 30 reps (each side) 

30 seconds!

-Complete

E.

Standing KB Marches (53#)

3 sets x 20 reps

1) Hold a heavy KB in the front rack position while standing 2) Lift one foot, and then the other as if you are marching 3) Complete 20 steps before switching the KB to the other side

-Complete