10/16/18

Had a complete shit day at work... probably one of the worst I've ever had... grinded it out as best I could and got in the gym in the evening... tried to just focus on the workout and hit everything. Got all the numbers, was a nice distraction from a nearly impossible workload that the Marine Corps is putting on me right now. 

A.

Clean

2 sets x 1 rep @ 95% (315#)

95% of your one rep max squat clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x2@70% (230#), 2x2@80% (265#), 2x1@90% (300#). This will ensure you are warm enough for your working weight!

-Complete ... no misses, felt solid here. 

B.

Front Squat

3 sets x 2 reps @ 90% (350#)

90% of your one rep max front squat.

-Complete ... these were heavy, but got through them. 

C.

Sumo Deadlift

3 sets x 5 reps @ 75% (375#)

75% of your one rep max deadlift.

-Complete across @ 315# ... went a bit lighter on this, but I am not used to sumo deadlifting... got a huge glute/ham pump out of this. 

D.

Barbell Bicep Curl (95#)

3 sets x 6 reps

Choose a weight you are comfortable hitting for all 4 sets.

Bird Dogs

3 sets x 24 reps

12 reps per side.

-Complete