4/18/18

Great lower body day today, lots of fun training and good accessory stuff.

A.

Five sets of:

Hang Clean + Clean

Rest as needed

-199, 243, 265, 275, 285# ... felt pretty good on these for not having lifted much over the last few months. 

B.
Four sets of:

Clean Pulls x 1.1.1 @ 100% (329#) 
(rest 10 seconds between singles)

Rest as needed

-Complete

C.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (265#)
*Set 3 – 3 reps @ 75% (300#)
*Set 4 – 2 reps @ 85% (325#)
*Set 5 – 2 reps @ 90% (365#)

then... 

3 Sets of:
Back Squat x 10 reps @ 75% (300#)
Rest as needed

-Complete ... this was really fun, haven't lifted like this in a while. Felt strong, looking forward to a back squat number above 405# soon. 

D.

3 Sets:

Goblet Squat Box Step-Down @ 3 second descent x 20 reps (10 each leg) w/ 35/24# + 24/20" box 

Rest as needed

GHD Plank Hold x :60

Rest as needed

-Complete ... step downs were brutal 

E.

3 Sets:

Double KB Stagger Dead-lift x 20 reps (10 each foot forward) w/ 2 x 53/35# KB 

Rest as needed

Plank x :80
Rest as needed

-Complete

F. 

ROMWOD

-Complete