10/2/18

This morning was a solid session... feeling quite strong.

A.

Clean + Clean and Jerk

2 sets x 2 reps @ 90% (280#) 

(1 Clean + 1 Clean and Jerk) x2 reps at 90% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x2@30%(95#), 1x2@40% (135#), 1x2@50% (155#), 1x2@60% (190#), 1x2@70% (220#), 1x2@75% (235#), 1x2@80% (250#), 2x2@85% (265#). This will ensure you are warm enough for your working weight!

-Complete ... I was nervous about these last two sets at 90%... some heavy weight for me on those. All sets leading up to this were money, felt strong everything. First set at 90% went up very easily. Second jerk at 280# was sketchy, with a little press out, but got it. Overall happy with how 280# felt, haven't felt this strong in a long while. 

B.

Front Squat

1 set x 3 reps @ 90% (330#)

90% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(185#), 1x3@60% (235#), 1x3@70% (255#), 1x3@80% (295#), 2x3@85% (315#). This will ensure you are warm enough for your working weight!

-Complete

C.

GHD Back Extensions (55#)

4 sets x 8 reps

Increase the weight off of the last time you did this movement.

-Complete

D.

KB Front Rack Carry (2 x 72# KB)

3 sets x 30 reps

30 second front carry

Single KB Step up (1 x 35# KB w/ 24" Box) 

3 sets x 20 reps (10 each side) 

Spanish Squat (1 green band) 

3 sets x 20 reps

-Complete ... great accessory work for squatting, really enjoyed this.