10/6/18

This morning was a great workout; really enjoyed myself in the gym today.

A.
EMOM 12 (4 sets):
Min 1 - Double-Unders x 60
Min 2 - Ring Muscle-ups x 6 (unbroken)
Min 3 - Rest

-Complete ... easy warm-up, felt great here

B.

Clean and Jerk

2 sets x 2 reps @ 90% (280#)

90% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%, 1x2@50%, 1x2@60%(185#), 1x2@70% (225#), 1x2@75%(235#), 1x2@80% (255#), 2x2@85% (265#). This will ensure you are warm enough for your 

-Complete ... went beltless up through 265# and then threw it on for the last two sets. First set at 280# was very easy, both reps went up without issue. Second set was bit more of a struggle on the jerks... got both the reps, but was tough. Overall very happy with hitting 280# for a doubles on C+J ... this is outside my typical comfort zone, happy to be moving outside of what I can typically do. 

C.

Clean Pull

2 sets x 3 reps @ 105% (335#)

100% of your one rep max clean. Sets leading up to working sets should be as follows... 2x3@95% (300#), 2x3@100% (315#). This will ensure you are warm enough for your working weight!

-Complete 

D.

Bench Press

6 sets x 3 reps @ 85% (215#)

85% of your one rep max bench press

-Complete

E.
3 Sets: 

Bent Over Barbell Row (165#) x 10 reps 

100m Farmer Carry (2 x 70/53)
Rest as needed

-Complete