10/18/18

Currently in Detroit for a case... spent the day in the hearing and then was able to sneak into a crossfit afterward. My friend hooked me up with a free drop-in, which was awesome. Stoked to be able to get in my programming on the road without issue.

A.

Slow Snatch

3 sets x 3 reps @ 75% (185#)

Just like earlier this week, this exercise is designed for you to focus on your snatch technique. Place special attention to ensure you do not bump the bar out at the hips, keep your bar path tight and ensure the bar stays close to the body through the entire movement.

-Complete ... felt very easy. 

B.

Snatch

2 sets x 1 rep @ 95% (238#) 

95% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50% (135#), 1x3@60%(155#), 1x2@70%(175#), 2x2@80% (200#), 2x1@90% (225#). This will ensure you are warm enough for your working weight!

-Complete, no misses ... got through all these reps confidently, few reps at 238# took a big effort, but got through them, felt strong. 

C.

Weighted Strict Pull Ups (53#) 

4 sets x 8 reps

Barbell Bicep Curl (95#)

4 sets x 8 reps

Choose a weight you are comfortable hitting for all 4 sets.

Lying Tricep Extensions (2 x 35# DB)

4 sets x 15 reps

-Complete ... got a massive pump from this, fun accessory work.