10/1/18

Today was a pretty solid workout... much better than yesterday.

A.

Snatch + Hang Snatch

2 sets x 1+1 reps @ 90% (215#) 

1 Snatch + 1 Hang Snatch from above the knee at 90% of your one rep max hang snatch. Sets leading up to working sets should be as follows... 1x2@30% (75#), 1x2@40%(95#), 1x2@50% (135#), 1x2@60%(165#), 1x2@70%(175#), 1x2@75%(185#), 1x2@80%(195#), 2x2@85% (205#). This will ensure you are warm enough for your working weight!

-Complete ... missed my last hang snatch at 90% ... it was a good miss though, went behind me, not in front. I rushed these reps due to time/space in our gym, overall happy with how this went though. 

B.

Hang Pull Snatch Below the Knee

3 sets x 4 reps @ 110% (275#)

110% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90% (225#), 2x4@100% (250#). This will ensure you are warm enough for your working weight!

-Complete ... this, was tough. 

C.

Bench Press

6 sets x 3 reps @ 85% (215#) 

85% of you one max rep bench press.

-Complete

D.

Strict Press

4 sets x 6 reps

Perform with more weight and more difficulty than last time.

-Used 135# for two sets and then 145# for two sets ... this was rough after benching.

E.

Sit Ups
3 sets x 30 reps
Staggered Stance KB RDL (2 x 72# KB)

3 sets x 10 reps

-Complete