4/10/18

Had a long day of training / working every second of the day not doing training... it was really nice to relax and hit the gym. I felt great on everything, really fun time clean and jerking. This was in a traditional bodybuilding gym (on a navy base) but at least they had lifting plates and bumpers, made the best of it and got solid workout in.

A.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Push-Jerk + Power Clean + Split-Jerk
Build to today’s heavy.

-185#, 185#, 205#, 205#, 225#, 225#, 245#, 245#, 255#, 265# ... finishing this out at 265# was fun, haven't been lifting like this in a while, but overall got through it and everything felt great. Really enjoyed hitting this after a long day of work.

B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – Strict Dips x 15 reps
Minute 2 – Strict Pull-ups x 15 reps

Minute 3 - Plank x :40

-Complete... failed on the pull-ups.. went 15/15/15/11/9 .. rough, got everything else though. 

C.
Three sets of:
Tempo DB Bulgarian Split Squat (2 x 44# KB) x 10 reps (each leg - 3 second descent)
Rest 60 seconds
Tempo BB Good Morning (115#) x 10 reps @ 4141
Rest 60 seconds

-Went lighter on these, overall was good accessory though, tough tempo work on the split squats.

D.
Three sets of:
Overhead Triceps Extensions (22.5#) x 30 reps
Rest 30 seconds
Narrow-Grip Push-ups on DBs x 15 reps
Rest 90 seconds

-Complete ... solid finisher / pump ... killed my triceps.