8/12/18

First day of new weightlifting program... overall had an awesome workout and really enjoyed the structure of the workout. I am really excited to get after this program. Frankly I was beat up as hell from the last week of workouts... particularly from Thursday and yesterday... but once I got into the gym and got warm I felt pretty solid on everything.

A.
Hang Snatch from Below the Knee
4 sets x 4 reps @ 75% (187.5#)
75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%.

-Complete ... warm-up sets took a while, fun stuff, below the knee is always tough ... all sets TnG

B.
Back Squat
3 sets x 4 reps @ 75% (315#)
75% of your one rep max back squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%.

-Complete

C.
Hang Pull Snatch Below the Knee
2 sets x 4 reps @ 100% (250#)
100% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90%.

-Complete

D.
Standing Dumbbell Shoulder Press
4 sets x 10 reps
Perform the same weight for each set.

-Complete, across at 2 x 40# DB

E. 

3 Sets of: 

Chin-ups (supinated) x 10 reps 

Rest :30
Barbell Bicep Curl (55#) x 10 reps 

Rest :90

-Complete... nice pump 

G.
GHD Sit Ups
2 sets x 20 reps
If possible, do it weighted with a 5kg plate.

-Complete, with 5kg plate

E.
ROMWOD

-Complete