8/31/17

Today was admittedly too much volume ... but, having said that, it was still a super solid workout. Took us about 2 hours and 10 minutes to complete... typically we are in and out in 90 minutes... but even with all the volume I felt really solid on everything today. I felt very strong and enjoyed myself in the gym.

A.
Power Snatch
15 Minutes to work to a heavy single

then...

3x3 @ 80% of today's single
Rest as needed

-Singles = 205#, 215#, 225#
-3x3 @ 80% (185#) = complete ... no misses, just got through these quickly. Haven't been snatching much on this program, but wanted to get it in.

B.
Strict Press
5x5
Rest as needed

-95#, 135#, 145#, 155#, 165# ... that last set of five was tough, threw a belt on for it and nailed it. Haven't been strict pressing much in the last year... looking forward to getting back into this.

C.
Bench Press
4 sets of 5-7 Reps @ 65% + 25# = (180#)
Rest 2 minutes

-Complete ... felt very strong, easily got 4 set of 7 @ 180#

Sling-Shot Bench Press
4 sets of 5-7 Reps
Rest 2 minutes

-Hit 195#, 195#, 205#, 205# for 4 sets of 7 ... felt very strong here, have been wanting to incorporate this movement a lot ... enjoyed getting it in, really looking forward to doing more next week!

D.
3 Super-Sets of:
Single Arm DB Strict Press + Single-Arm DB Overhead Squat x 40 reps (10+10 each arm)
Rest as needed

-40# Across ... this was fairly brutal on the shoulder... huge burn.

E.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed

-55#, 65#, 70# (fail - 10 reps on left, 8 reps on right) ... went to failure here ... really big effort.

F.
Seated DB Press
10 x 10
Rest :90

-Was attempting 45# across as I got 40# across last week... but this was brutal after all the above volume ... hit 45# for 10, 10, 9, 8, 8 ... then dropped to 40#s for 5 sets of 10 ... huge effort, this sucked big time. Hopefully can get 45# across soon, if we start cutting down the prior volume a bit.

G.
3 Sets of:
DB Side Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (25#) x 15 reps
Rest as needed
Smith Machine Calf Raises (280#) x 20 reps
Rest as needed

-Complete