10/4/18

Had a big win in a case yesterday, was a great rest day; happy to have rested yesterday and dominate in my case, had a great workout this morning. This was a lower volume session and I felt very strong on everything.

A.

Power Snatch

2 sets x 2 reps @ 85% (205#)

85% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%, 1x2@50%, 1x2@60%(145#), 1x2@70%(165#), 1x2@75% (180#), 1x2@80% (195#). This will ensure you are warm enough for your working weight!

-Complete

B.

Power Clean

2 sets x 2 reps @ 90% (285#)

90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40% (135#), 1x2@50%(155#), 1x2@60% (185#), 1x2@70% (225#), 1x2@75% (235#), 1x2@80% (255#). This will ensure you are warm enough for your working weight!

-Complete ... 285# felt very easy. 

C.

Single Arm DB Row (88#)

3 sets x 10 reps

Seated Good Morning (135#)

3 sets x 8 reps

Eccentric Pull Ups

3 sets x 5 reps

5 seconds on the way down

-Complete

D

Sprints

5 sets x 1 rep

5 sets of 100m sprints. Go all out, be athletic!

-Complete ... went to a track ... this was fun, great way to get out of the gym. This made me miss all the summer track workouts we did this year.