8/10/17

Had a solid afternoon workout today ... today was a shoulder focused workout ... have never done 10x10 on a shoulder movement like this... it was ROUGH ... really nice to get this in, very different, but very solid and fun.

A.
3 sets, not for time:
12 Toes-to-Bar
8 Strict HSPU
50 Double-Unders

-Complete ... nice warm-up.

B.
5 Sets of:
1 Snatch + 3 Overhead Squats (1 second pause in the bottom of the squat on each rep)
Rest as needed

-Complete across at 185#

C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed

-Used 40#, 50#, 60# DB ... felt okay on this, looking forward to incorporating these every week.

D.
Bench Press
4 sets of 5-7 Reps @ 65% + 10# = (165#)
Rest 2 minutes
*Focus on speed and explosiveness

-Complete across at 4x7

E.
Seated DB Press
10 x 10
Rest :90

-Used 40# x 1 set, 35# x 5 sets and then 30# x 4 sets ... on the last few sets I was only getting 8-9 reps ... next week I will try to get all 10 sets with 35# ... rough ... this was the meat and potatoes of today's training... that rest interval goes by quick. GVT is no joke.

F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed

-Complete