10/9/18

Today was another 'easier' session, but overall it is the 'hardest' workout of the week. All the reps went up easily, overall a fun time in the gym, not too taxing.

A.

Snatch

2 sets x 2 reps @ 80% (205#)

80% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%, 1x2@50%(135#), 1x2@60% (155#), 1x2@70% (175#), 1x2@75% (187#). This will ensure you are warm enough for your working weight!

-Complete

B.

Clean and Jerk

2 sets x 2 reps @ 80% (255#)

80% of your one rep max clean&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#). This will ensure you are warm enough for your working weight!

-Complete 

C.

GHD Back Extensions

4 sets x 10 reps

Perform with body weight or an empty barbell, 45/35lb.

C2B Pull-ups

4 sets x 15 reps (unbroken)

-Complete

D. 

Side Planks

3 sets x 1 rep

3 sets of 0:30's holds per side.

-Complete

E.
ROMWOD

-Complete