10/5/18

Today was a solid session... snatching was a little rough, but I was moving through these reps really quickly, probably should have taken more rest.

A.

Snatch

2 sets x 2 reps @ 90% (225#)

90% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%(95#), 1x2@50%(135#), 1x2@60%(155#), 1x2@70% (175#), 1x2@75%(185#), 1x2@80% (205#), 2x2@85% (215#). This will ensure you are warm enough for your working weight!

-Complete ... missed my 4th rep at 215# and my 4th rep at 225#. Went back and hit them for good reps, but I was bummed with the misses. Wasn't timing my rest, but was probably 1-2 minutes. Most of these reps felt very good, 225# felt very manageable. 

B.

Back Squat

1 set x 4 reps @ 90% (380#)

90% of your one rep max back squat. Sets leading up to working sets should be as follows... 1x4@30% (135#), 1x4@40% (185#), 1x4@50% (225#), 1x4@60% (255#), 1x4@70% (300#), 1x4@80% (340#), 2x4@85% (360#). This will ensure you are warm enough for your working weight!

-Complete ... felt very strong here, 360/380 felt great for sets of 4, way more there. 

C.

Barbell Cuban Press

3 sets x 5 reps

-45#, 65#, 65# ... never done these, definitely felt in my shoulders/scap.

D.

Seated Neutral Grip DB Press

3 sets x 10 reps

-Complete across at 2 x 50# DB 

E.

Sumo Deadlift

1 set x 5 reps

Build to a 5 RM for the day

-135#, 225#, 345# ... went through this very quickly, not a true 5 RM, but got a good hamstring pump. 

F.

Single DB Bulgarian Split Squat

3 sets x 20 reps (10 each side) 

Hold the DB on the arm opposite to the leg thats on the ground. Pick something heavy!

-Complete across at 72# KB