9/26/22

I'm a bit exhausted from watching my son by myself all weekend ... but got this in during the afternoon today and felt good on everything once I got warmed up. 

A.

2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE

-85#, 115#, 135#, 155#, 175# ... went lighter on these as I was training in my basement and didn't want to push the load/drop a bar ... but this was good movement/training even if I didn't hit the programmed RPEs 

B.

10x3 Front Squats @ RPE 6-7 

-5 sets @ 225#

-5 sets @ 250# ... went every 2 for 20 for all sets 

C.

Bench Press
5 sets x 3 reps @ 60% (175#)
60% of you one max rep bench press.

-Complete

 

D.

Bench Press

2 sets x 10-15 reps @ 50% (145#) 

10-15 reps at 50% of your one rep max bench press.

-Complete, 2x15

 

E.

Dumbbell Side Raises

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x12 with 2x10# DB 

 

F.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x12 with 2x10# DB 

G.

AMRAP 10:

10 KBS (53/35#)

10 Box Jumps (24/20") 

-10 Rounds + 12 reps (step-down for all BJ reps) ... felt consistent on this, got a sweat, but wasn't taxing.