4/20/20

Today was a solid session overall in the gym ... didn't feel great on the dynamic lifts today... I think I am still thrashed from the max effort lifting on Saturday. Overall felt good though, especially on the back squats. Gymnastics conditioning at the end kicked my ass... ring muscle-ups and toes-to-bar was a rough combo. Overall fun conditioning though. Looking forward to a rest day tomorrow and to get after the rest of the week.

A.

Power Cleans

3 sets x 3 reps @ 75% (240#) 

Minimum 75% of your one rep max power clean.

-242#, 264#, 275# ... didn't push the loading too much here, but got all these reps comfortably 

B.

Front Squat + Jerk

1 set x 3+2 reps

3 back squats + 2 jerks. Work up to daily max.

-95#, 135#, 185#, 225#, 245# ... called it there ... these felt like complete ass ... have built up much heavier on this complex in previous weeks 

C.

Back Squat

3 sets x 4 reps (375#) ... last time I did these at 345# as I couldn't hit 375# (85%) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 375# ... felt very strong on this, really proud of knocking these heavy sets out. Great stuff. 

D.

Strict Press

3 sets x 5 reps @ 60-65% (115-125#) 

60 - 65% of your one rep max strict press.
RDL

3 sets x 10-15 reps

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

-Complete, presses across at 135# 
-RDLs across at 198# with straps for 3 x 10

E.

EMOM 15 (5 sets) of: 
Min 1 - Ring Muscle-ups (pick a number and hit consistent unbroken sets)
Min 2 - Mixed KB Rack (1 front rack, 1 overhead) Lunges x 16 steps (switch rack after 8 steps) 
Min 3 - Toes-to-Bar x 12 

-Complete ... sets of 6 for the ring muscle-ups, unbroken on all sets until the last sets of MU and T2B, which went 4/2 and 7/5 ... used 2 x 35 KB for the lunges ... overall fun/tough conditioning