9/7/18

Today was a great workout ... the best I've had in a while. I had some extra time to workout this morning, was really fun to add in conditioning and be able to get in some stretching afterward. I was really surprised with how great I felt on the conditioning, given I haven't been doing much of that lately. 

A.

Clean

4 sets x 3 reps @ 80% (265#)

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

-Complete 

B.

Front Squat

4 sets x 3 reps @ 80% (300#) 

80% 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%. This will ensure you are warm enough for your working weight!

-Complete

C.

Good Mornings

4 sets x 10 reps

Choose a challenging weight for this movement, if you're not too tired.

-Complete, used 135# across ... didn't push the loading on these. 

D.
EMOM 21:
Min 1 - 15 Wall-Balls (30/20#)
Min 2 - 18/15 Calorie Row
Min 3 - 10 Toes-to-Bar

-Complete ... this was easier than I thought it would be. It was good to sweat and move though, everything felt great.

E.

Cossack Squats

3 sets x 10 reps (35# KB)

Hold a KB in the goblet squat position

KB Stabilized Bird Dogs
3 sets x 20 reps (10 each side)
Russian KB swings
3 sets x 10 reps (88#)

-Complete

F.
ROMWOD

-Complete