4/24/19

Today was a great workout. It was the typical upper-body pulling day from this program, but I added in parts A and B because I wanted to feel out squatting and snatching heavy-ish. Overall happy to snatch 225 EMOM. It didn't feel tough at all and no pain in my back.

A.
Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

-Complete, across at 275# 

B.
Power Snatch
On the Minute x 16 (4 sets) of:
Minute 1 - 3 Power Snatch
Minute 2 - 2 Power Snatch
Minute 3 - 1 Power Snatch
Minute 4 - Rest

-All reps were TnG, sets went:

135/165/185#
155/175/195#
175/185/205#
185/205/225#

C.
Pull Ups
3 sets x 12-15 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 25# weighted vest - went 15,13,12

D.
Rack Chins
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, 25# weight-vest - went 10,8,8

E.
Lat Pull-Downs
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins

-Complete, went 120# x 10, 140# x 10 x 2 sets

F.
Seated Alternating Dumbbell Curls
3 sets x 8-10 reps
8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, went 2 x 30# for 10, 2 x 35# for 10 x 2 sets

G.
Shoulder "I"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.
GHD Sit-ups
3 x sets x 15 reps 

-Complete

H.
Shoulder "Y"s
3 sets x 12 reps=
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s
GHD Back Extensions
3 x 15 

-Complete

I.
Shoulder "T"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.
3 Sets:
Side Plank x :60 (:30 each side)

-Complete