10/22/18

Had a pretty rough case today... did what I could with some tough facts, got through it and then dropped into a gym in the evening. Had a great time... really enjoyed this gym, they are doing it right here. Had two classes going at the same time and had an 'open gym' area... really great stuff and nice people. I was really happy to be able to get my workout in so stress free and easily.

A.

Snatch

4 sets x 1 rep @ 90% (225#)

90% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(135#), 1x3@60%(155#), 1x2@70% (175#), 1x2@80% (205#). This will ensure you are warm enough for your working weight!

-Complete ... felt very solid on this, all these went up without issue. 

B.

Snatch Pull

2 sets x 3 reps @ 100% (250#)

100% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x3@95%. This will ensure you are warm enough for your working weight!

-Complete 

C.

Bulgarian Split Squats (2 x 50# DB)

3 sets x 24 reps

12 reps per leg, weighted with dumbbells.

Good Mornings (135#)

3 sets x 10 reps

Keep this weight light-moderate.

-Kept these on the lighter side... got a good stretch here and didn't push the loading. 

D.

BB Upright Row (65#)

3 sets x 12 reps

Single Arm Farmer Carry (80#) 

3 sets x 1 rep

3 sets of 25 steps, per side. Hold a heavy dumbbell, kettlebell or farmer carry handle.

Strict Pull-ups x 15 reps

-Complete ... nice pump out of this ... haven't done upright rows in a very long time (years...?) but they were a nice variation.