9/22/18

In Chicago this weekend, have had a bunch of weird food and booze. Haven't drank to the point of hangover, but had 4 beers last night. Anyway, felt a little 'off' before starting, but once I got warmed up everything felt solid.

A.

Clean from Blocks

1 set x 3 reps @ 85% (280#)

85% of your one rep max clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(165#), 1x3@60%(200#), 1x3@70% (230#), 2x3@80% (265#). This will ensure you are warm enough for your working weight!

-Complete, got all these reps easily. 

B.

Bench Press

1 set x 1 rep

Up to daily más.

-Singles went 195#, 215#, 235# 250# ... maybe more there, but went through this quickly. 

C.

Behind The Neck Snatch Grip Strict Press

3 sets x 10 reps (75# for the first set, then two sets at 95#)

Perform as circuit with Single Leg RDL and Skater Squat

Single Leg RDL with Brace (108#) 

3 sets x 12 reps

The "brace" just means you can hold on to a stable surface in order to allow you to perform these with a heavier weight.

Dumbbell Skater Squat with Countermovement (10#)

3 sets x 5 reps (each side)

Hold two 2.5/5lb plates in front of you, and place a mat under your back knee

-Complete

D.
With a partner, rest is partner's set:
Ski Erg 
10 Cal
20 Cal
30 Cal
40 Cal
30 Cal
20 Cal
10 Cal

-Complete ... didn't remember the times, but got some good intensity out of this. Don't get to ski erg much, so was some nice variance.