9/6/18

Had a decent workout today, body felt pretty solid after the day of rest yesterday. On the back end of the trial, had a slower day in court today, was good to get a workout in prior to getting in court.

A.

Hang Snatch

3 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.

Back Squat

4 sets x 4 reps @ 80% (340#)

80% of your one rep max back squat. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete ... felt very strong here. 340# for sets of 4 felt very easy. 

C.

Strict Press

4 sets x 10 reps

Perform with the same weight you used last time.

-125# across on all sets ... went 10,10,9,9 ... rough. 

D.

Strict Ring Dips

4 sets x 15 reps

-Complete ... each set went 10/5 with a short rest. 

E.

Single Arm KB Row (88#) 

3 sets x 12 reps

-Complete