Had a complete shit day at work... probably one of the worst I've ever had... grinded it out as best I could and got in the gym in the evening... tried to just focus on the workout and hit everything. Got all the numbers, was a nice distraction from a nearly impossible workload that the Marine Corps is putting on me right now.
A.
A.
Clean
2 sets x 1 rep @ 95% (315#)
95% of your one rep max squat clean. Sets leading up to working
sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x2@70% (230#),
2x2@80% (265#), 2x1@90% (300#). This will ensure you are warm enough for your working weight!
-Complete ... no misses, felt solid here.
-Complete ... no misses, felt solid here.
B.
Front
Squat
3 sets x 2 reps @ 90% (350#)
90% of your one rep max front squat.
-Complete ... these were heavy, but got through them.
-Complete ... these were heavy, but got through them.
C.
Sumo
Deadlift
3 sets x 5 reps @ 75% (375#)
75% of your one rep max deadlift.
-Complete across @ 315# ... went a bit lighter on this, but I am not used to sumo deadlifting... got a huge glute/ham pump out of this.
-Complete across @ 315# ... went a bit lighter on this, but I am not used to sumo deadlifting... got a huge glute/ham pump out of this.
D.
Barbell
Bicep Curl (95#)
3 sets x 6 reps
Choose a weight you are comfortable hitting for all 4 sets.
Bird
Dogs
3 sets x 24 reps
12 reps per side.
-Complete
-Complete
No comments:
Post a Comment