9/8/18

Today was a good workout... felt a little tired and sore when I woke up this morning... but once I got warmed up and through the lifting I felt great on everything. 

A.

Snatch From Hip

2 sets x 3 reps @ 70% (175#)

70% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 2x3@60%, 2x3@65%. This will ensure you are warm enough for your working weight!

-Complete

B.

Clean Pull

2 sets x 3 reps @ 80% (265#) 

80% of your one rep max clean. Sets leading up to working sets should be as follow... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 2x3@70%, 2x3@75%. This will ensure you are warm enough for your working weight!

-Complete

C.
'Crossfit Linchpin Test 1' 
For time:
400m Run
21-15-9
Thrusters (75/55#)
Pull-ups
400m Run
21-15-9
Thrusters (75/55#)
Pull-ups
400m Run 

-14:40 ... unbroken ... definitely a little slow here, didn't push the pace, went about 85% effort, kept a consistent pace. It was nice to get in some conditioning. 

D.

Dumbbell Bicep Curl

4 sets x 10 reps

Try to add 2.5-5lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete with 2 x 45# DB (#5 more than last week) 

E.

Dumbbell Shoulder Press

4 sets x 10 reps

Try to add 2.5-5lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete with 2 x 50# DB (#5 more than last week) ... huge pump between parts D and E, was nice. 

F.

Clap Push Ups

3 sets x 8 reps

Perform as circuit with face pulls

Face Pulls

3 sets x 15 reps

Use a band or cable machine

-Complete