10/30/18

Today was a solid workout, not too taxing. Had a good time getting through this and felt great after leaving the gym. Nice to finally have a workout that left me feeling like this was a 'taper' and not training.

A.

Power Clean

4 sets x 1 rep @ 90% (275#)

90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%(135#), 1x3@50%(155#), 1x3@60%(185#), 1x2@70%(210#), 1x2@80% (240#), 1x2@85% (255#). This will ensure you are warm enough for your working weight!

-Complete

B.

Front Squat

2 sets x 2 reps @ 85% (335#)

85% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30% (135#), 1x3@40% (155#), 1x3@50% (195#), 1x3@60% (235#), 1x2@70% (275#), 1x2@80% (315#). This will ensure you are warm enough for your working weight!

-Complete

C.

RDL's

3 sets x 12 reps @ 40% (185#)

40% of your one rep max deadlift.

Half Kneeling Landmine Press (85#)

3 sets x 12 reps

6 reps per arm.

-Complete

E.

Dumbbell Bicep Curl (2 x 50# DB)

4 sets x 6 reps

Alternating arms, 6 reps per arm. Choose a challenging weight.

Back Extensions + GHD Sit Ups (25# back extension)

4 sets x 8+16 reps

Keep the weight light on the GHD Back Extensions.

-Complete