10/17/18

Today was a rough day... not for any reason in the gym... it is just tough getting into the gym with work stuff going on... completely forcing it at this point... got through everything. Tomorrow is another day.

A.

Power Snatch

4 sets x 1 rep @ 90% (220#) 

90% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(135#), 1x3@60%(145#), 1x2@70% (175#), 1x2@80% (195#), 1x2@85% (210#). This will ensure you are warm enough for your working weight!

-Complete ... missed my first single at 220# ... came back and nailed all four reps easily. 

B.

Power Clean

4 sets x 1 rep @ 90% (275#)

90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%(135#), 1x3@50%(155#), 1x3@60%(185#), 1x2@70% (210#), 1x2@80%(240#), 1x2@85% (255#). This will ensure you are warm enough for your working weight!

-Complete ... all reps felt easy.

C.

Bench Press

3 sets x 3 reps @ 80% (205#)

80% of your one rep max bench press.

-Complete ... this was very easy... wanted to push this weight around for sets of 10... but just stuck to the program and got through it. 

D.

Strict Toes to Bar

4 sets x 8 reps

GHD Back Extensions (unweighted)

4 sets x 8 reps

-Complete