9/20/18

This was the worst workout I've had in a long time. Too much work/life stress to even be in the gym, probably should have just pushed this workout back. Didn't sleep too much last night. Got in what I could, felt like shit, didn't push the loading much after the percentage work.

A.

Snatch From Block

1 set x 3 reps @ 85% (215#)

85% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%(75#), 1x3@40%(95#), 1x3@50%(135#), 1x3@60%(155#), 1x3@70%(175#), 2x3@80% (200#). This will ensure you are warm enough for your working weight!

-Complete with one miss at 85% (215#)... only got that for a double and then missed the third rep twice... shut it down after that. Every day is not going to be a good day. 

B.

Sumo Deadlift

3 sets x 5 reps

-335#, 345#, 355# ... didn't push the loading much here, just got through these quickly. 

C.

Rotational Lunges with Contralateral KB Load

3 sets x 10 reps (each leg) 

Hold a KB on the opposite hand of the leg you're going towards. Take a wide step BACK and in a diagonal, so if you're holding the weight on your left hand, you'll be taking a step with your right leg towards your 4 o'clock.

-Complete with 53# 

D.

Barbell Hip Thrusts

3 sets x 8 reps

GO HEAVY. WEAR A BARBELL PAD.

-Complete with 225# ... didn't go heavy 

E.

Banded Resisted Dead Bugs

1 set x 30 reps

30 reps total, however you want to finish them

-Complete