9/10/18

Had a really solid workout this morning... was nervous about these clean and jerk triples going into this... but got them all with no misses. Everything else was solid from there. Overall a lower volume day, excited to get in the gym tomorrow.

A.

Clean and Jerk

3 sets x 3 reps @ 85% (262#)

85% of your one rep max clean & jerk. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete

B.

Front Squat

2 sets x 3 reps @ 85% (315#)

85% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete

C.

GHD Back Extensions

4 sets x 10 reps

Perform with an empty barbell, 45/35lb.

-Complete

D.

Single Leg Step Downs

3 sets x 10 reps

1) grab a box or stack some plates 2) while standing on one leg, point your toes up on the leg thats hanging 3) lower yourself slowly to the floor, hold your hands in front of you as counter balance 4) keep your knees tracking your middle toes and move SLOW

-Complete

E.

Single Leg Elevated Bridges with Ball Squeeze

3 sets x 10 reps

Place one leg on a bench or elevated surface, squeeze a med ball, D ball or foam roller between your legs tightly and extend the other leg so that its parallel to the stationary leg.

-Complete