4/13/20

Today was overall a rough training session... despite complete rest, a nap and some extra food yesterday I definitely did not feeling recovered going into the gym today. Tried to get the best intensity I could out of this, but couldn't really push the loading much and had to reduce the back squats % numbers a bit today due to fatigue. Happy to at least train pain free and get this all in. Looking forward to more rest tomorrow and hoping to feel more recovered for the rest of the training sessions.

A.

Snatch + Hang Snatch + Touch and Go Snatch

1+1+1 sets x 1 rep

1 snatch + 1 hang snatch from above the knee + 1 touch and go snatch. Up to daily max.

-95#, 115#, 135#, 155#, 176#, 187#, 198# ... called it there, wasn't feeling great. 

B.

Clean Pull

3 sets x 5 reps @ 110-120% (375-410#)

Between 110 - 120% of your one rep max clean.

-Complete, across at 380# ... started around the 110% and intended to increase if I felt good... 110% felt very heavy, but got through these 

C.

Bench Press

3 sets x 3 reps @ 80% (220#) 

80% of your one rep max bench press.

-Complete

D.

Close Grip Bench Press

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-185# x 10, 185# x 9 

E.

Board Bench Press

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-185# x 10, 185# x 9 ... never done this before, but it was fun/different to get in. 

F.

Back Squat

3 sets x 4 reps @ 78% (345#)

78% of your one rep max back squat.

Single-Arm Overhead Carry 
3 x 50 steps (25 each arm) 

-Complete, these squats were supposed to be at 85% (375#) ... but my last warm-up set was going to be 345# and that felt extremely difficult for four reps... so I just did my working sets there ... overhead carries across at 72# KB 

G.

AMRAP 7:

1-2-3-4... 

Strict Pull-ups*

*:10 Ring Dip Support Hold after each set 

-Complete, finished the round of 9 pull-ups + :10 hold