9/9/17

Had a solid workout this morning... felt very strong on everything today.

A.
Dead-lift
5-5-5-3-3-3
Rest as needed

-Sets of five: 355#, 375#, 395#
-Sets of three: 415#, 440#, 460# ... felt very strong on these, more there, REALLY excited to get 500# back in my hands.

B.
'Rich' (variant)
For time:
13 Squat Cleans (155#)

then...

10 Rounds of:
10 Pull-ups
100m Run

then...

13 Squat Cleans (155#)

-14:14 ... really fun workout, sort of guessed on the distance based off of the gym's 200m mark... so the run wasn't entirely accurate. Overall had a great workout though, I felt really good on this. The RX version of this workout called for snatches as the opening movement, not squat cleans, but we changed it due to the heavy volume of shoulder stuff we did on Thursday.

C.
3 Super-Sets:
Single-Leg KB Dead-lift (72#) x 10 reps (10 each leg)
DB Curls (2 x 35#) x 10 reps
Farmer's Walk (2 x 72#) x length of gym
Rest as needed

-Complete

D.
2 Sets:
Supinated Grip Top of Pull-up Hold x :30
BB Bicep Curls (45#) x 20 reps
Rest as needed

-Complete... big pump, good finisher