8/13/18

Another fun day in the gym this morning... had an early morning... walked through the gym doors at 0500... overall a fun day in the gym, nothing too taxing, just some tough work.

A.
Full Clean
4 sets x 4 reps @ 75% (245#)
75% of your one rep max clean. Sets leading up to working weight should be as follows... 1x4@30% (95#), 1x4@40% (135#), 1x4@50% (165#), 1x4@60% (200#), 1x4@70% (230#). This will ensure you are warm enough for your working weight!

-Complete ... all warm-ups were TnG... working sets were quickly dropping between singles.

B.
Front Squat
4 sets x 4 reps @ 75% (275#)
75% of your one rep max front squat. Sets leading up to working weight should be as follows... 1x4@30% (105#), 1x4@40% (145#), 1x4@50%(185#), 1x4@60% (220#), 1x4@70% (255#). This will ensure you are warm enough for your working weight!

-Complete

C.
4 Sets:
Snatch Grip GHD Back Extension x 10 reps
Perform weighted with only an empty barbell, 45/35lb.
Rest as needed
Strict Toes to Bar x 10 reps
Rest as needed

-Complete ... Sn Grip GHD extensions were a new movement for me... burned my glutes, strict T2B were 6/4 each set.

E.

3 Sets:
Suitcase KB Carry (80#) x :60 (:30 seconds each side)

Rest :30

Side Planks
3 sets x :60 (:30 each side)

-Complete