10/27/18

Had a solid session today, felt good on everything. Overall a lower volume/less intense workout, which was needed for me. Had a good time, left the gym feeling good, but not too taxed. 

A.
Back Squat
2 sets x 4 reps @ 65% (275#)
2 sets x 4 reps @ 75% (315#)
2 sets x 4 reps @ 85% (365#)

-Complete, felt great on these. 

B.

Slow Snatch

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

70% of your one rep max snatch. 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

C.

Bent Over Dumbbell Side Raises (2 x 10# DB)

2 sets x 12 reps

-Complete

D.

Bench Press

4 sets x 2 reps @ 90% (230#)

90% of your one rep max bench press.

-Complete

E.

Dumbbell Bench Press (2 x 70# DB)

4 sets x 12 reps

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

-Complete, went 12/12/12/10 ... went to complete failure here, felt great for the first two sets, but fatigue caught up with me. 

F.

Strict Weighted Ring Dips

4 sets x 6 reps

-Complete, across at 25# 

G.

Weighted Chinese Plank 

3 sets x 1 rep

3 sets to 90% intensity, weighted via plate on your lower back.

-Across at :50 each set with a 45# plate