10/15/18

Today was a bit of volume... but got through it. After spending a lot of time in a car this weekend, body was feeling really tight... all this time on the road is catching up with me.... lots of work/life stress is tough to continue to train, but gave it my all and got through today.

A.

Slow Snatch

3 sets x 3 reps @ 75% (187#)

75% of your one rep max snatch. This exercise is designed for you to focus on your snatch technique. Place special attention to ensure you do not bump the bar out at the hips, keep your bar path tight and ensure the bar stays close to the body through the entire movement.

-Complete

B.

Snatch

2 sets x 1 rep @ 95% (238#)

95% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x2@70% (175#), 2x2@80% (200#), 2x1@90% (225#). This will ensure you are warm enough for your working weight!

-Complete ... missed 238# on my first attempt, but went back and nailed it for 2 more sets to get all the reps. 

C.

Single Arm Dumbbell Strict Press (70#)

4 sets x 6 reps

6 reps per arm. Choose a challenging weight.

Dumbbell Row (88#)

4 sets x 12 reps

12 reps per arm.

Landmine Oblique Twists (85#)

4 sets x 20 reps

10 reps per side.

-Complete ... missed the last rep of strict press on my left arm for the first and last set... this was tough, have never single-armed strict pressed this much before. 

D.

GHD Back Extensions

4 sets x 8 reps

Perform with body weight or light barbell. Keep it light. (45# barbell)

Back Pull-Ups (1 blue band) 

4 sets x 8 reps

If you cannot do body weight, do banded Back Pull-Ups.

-Complete

E.

Strict Toes to Bar

3 sets x 10 reps

Skater Squats (4# ball) 

3 sets x 30 reps

15 reps per leg

Dumbbell Side Raises (2 x 5 KG plate)

3 sets x 10 reps

-Complete