3/16/20

I was a little tired when I woke up this morning, but once I got rolling I felt strong and fit throughout this session. Overall a very enjoyable day in the gym. Really happy to front squat without any pain ... has been a year since injury and this is the first time I've front squatted 315# or had it in my front rack position.

A.

Power Clean + Push Press

1 set x 1+1 reps

1 power clean + 1 push press. Up to one rep max.

-Singles went: 205#, 225#, 235#, 245#, 255# (fail), 255#, 265# (fail) ... 255# for the day was my goal. 

B.

Snatch Pull

3 sets x 3 reps @ 100% (255#)

100% of your current one rep max snatch.

-Complete, felt very easy 

C.

Front Squat

1 set x 1 rep

Up to daily max.

-Singles went 275#, 295#, 315# ... this is very light for me, but happy to front squat without pain. 

D. 
3 Sets: 

Bulgarian Split Squat with Dumbbells  x 20 reps per leg. Use dumbbells or kettlebells. (used 2 x 35# KB)

Ring Muscle-ups x 10 reps (unbroken) 

-Complete ... this was very simple but rocked me, those sets of 20 reps per leg were rough 

E.
3 Sets: 

:45 Ring Plank
DB Pull-over (45#) x 12 reps 

-Complete

F.
3 sets:
20m Farmer's Carry (2 x 88# KB) 
Ring Push-ups x 10 reps @ 2 second eccentric tempo

-Complete

G.
ROMWOD

-Complete