10/23/18

This morning was a solid session... nothing maximal, but just good training. I didn't sleep much last night (about 5 1/2 hours) ... on the road and had to get up early to train. Wasn't ideal, but got in the gym and put the work in.

A.

Clean and Jerk

4 sets x 1 rep @ 90% (283#)

90% of your one rep max clean&jerk. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%(135#), 1x3@50% (155#), 1x3@60% (185#), 1x2@70% (225#), 1x2@80% (255#). This will ensure you are warm enough for your working weight!

-Complete ... singles at 90% felt heavy... but got through them with no misses. 

B.

Clean Pull

2 sets x 3 reps @ 100% (335#)

100% of your one rep max clean. Sets leading up to working sets should be as follows... 2x3@95%. This will ensure you are warm enough for your working weight!

-Complete

C.

Bench Press

4 sets x 2 reps @ 90% (230#) 

90% of your one rep max bench press.

-Complete

D.

Strict Press

4 sets x 6 reps

Choose a challenging weight.

-135#, 155#, 160#, 160# (fail - 4 reps) ... went to complete failure here... after part C my shoulders/triceps were pretty fucked ... did what I could, happy to hit 160# for 6, but couldn't get it for a second set of 6. Big effort, fun stuff. 

E.
4 Super Sets of: 

Back Extensions (unweighted) x 8 reps 

GHD Sit-ups x 16 reps

Side Planks x :60 (0:30's holds per side) 

-Complete