9/9/18

Today was a great workout. I ate a bit of extra calories yesterday and I think it really helped me recover... felt strong today.

A.
Snatch
3 sets x 3 reps @ 85% (215#)
85% 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%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete, 215# went up very easily.

B.
Back Squat
2 sets x 4 reps @ 85% (360#)
85% 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%, 1x4@80%. This will ensure you are warm enough for your working weight!

-Complete, these felt very solid as well. Haven't had this much weight on my back in a while, but felt very easy.

C.
Bench Press
4 sets x 6 reps @ 70% (185#)
70% of your one rep max bench press.

-Complete

D.
Strict Press
4 sets x 10 reps
Try to add 2.5-5lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete ... hit one set at 130# and only got 9 reps, dropped the weight down to 120# and hit 3 more sets of 10 ... not much in my arms

E.
Back Pull-Ups (1 blue band)
4 sets x 10 reps
If you cannot do body weight, do banded Back Pull-Ups.
Knees-to-Elbows
4 sets x 10 reps

-Complete ... surprisingly large lat/bicep pump.