5/22/17

AM Workout (0630) 

The class workout at my gym was pretty stupid today... so I put something together on the spot and went through it with my fiance on our own.

A.
EMOM 6 (6 sets):
Muscle Snatch x 1 rep

-135# x 3 sets, 165# x 3 sets

B.
E2 for 8 (4 sets):
High-Hang Snatch + Hang-Snatch w/ 3 second pause in the bottom of the receiving position

-165# x 5 sets, 185# x 1 set

C.
E2 for 12 (6 sets):
Snatch x 1 rep

-185#, 195#, 205#, 215# (f), 205#, 205# ... was really focusing on speed and position on these and not pulling early. It is my biggest fault on the snatch... I start doing it really bad above 205# ... so I kept the loading lower and really focused on speed and not pulling early.

D.
6 Sets, each for time:
500m Row
12 Overhead Squats (135/95#)
Rest :60 between sets

-2:30
-2:39
-2:40
-2:35
-2:45
-2:41 ... tried to be consistent here, all OHS unbroken, my row suffered over the course of the sets, this was a really simple but solid workout.

PM Workout (1730) 

Went in and did the class workout that we skipped this morning... it was a fun pump session... but not too taxing.

A.
3 Super-Sets:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
Rest as needed

-205# across for the bench press
-Pull-ups were 15,12,10

B.
1 Set:
Bench Press x max unbroken reps @ 135#

-20 reps ... this was tough, but solid.

C.
3 Super-Sets:
DB Curls x 16 reps (8 each arm) w/ 2 x 40# DB
DB Tricep Kick-Backs x 16 reps (8 each arm) w/ 30# DB
Single-Arm KB Row x 16 reps (8 each arm) w/ 72# KB
GHD Sit-ups x 15 reps
Rest as needed

-Complete