9/17/18

This morning was a solid session. Nothing too crazy, but I felt strong on everything.

A.

Snatch

2 sets x 3 reps @ 80% (200#)

80% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 2x3@70%. This will ensure you are warm enough for your working weight!

-Complete 

B.

Front Squat

2 sets x 3 reps @ 80% (300#)

80% of your one rep max front squat.

-Complete

C.

Bench Press

4 sets x 6 reps @ 75% (198#) 

75% of your one rep max bench press.

-Complete 

D.

Barbell Row (135#)

3 sets x 15 reps

Perform as circuit with Reverse flies

Dumbbell Reverse Flys (2 x 10# DB)

3 sets x 20 reps

-Complete

E.

Uneven load Suitcase/Overhead carry

2 sets x 45 reps

Pick a light(er) weight for the overhead KB, and a heavy KB for the farmer carry. Hold one KB overhead and one by your side and walk for 45 seconds, switch arms. Perform 2 rounds each arm for (4 total rounds)

-Complete with 72# for farmer's carry / 53# for overhead carry