2/12/19

This morning was a solid workout. This is the best I've felt leaving the gym in a while. This workout didn't exhaust me, I felt refreshed getting out of the gym. This was a nice change. Looking forward to hitting it hard tomorrow.

A.
Snatch Balance
5 Reps @ 40% (105#)
4 Reps @ 50% (125#)
3 Reps @ 60% (155#)
2 Reps @ 70% (175#)
1 Rep @ 80% (205#)

Percentages Based Off Your 1RM Snatch

-Complete

B.
High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65% (125#, 140#, 155#, 165#)

-Complete

C.
Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70% (175#)

 Minute 2 @ 75% (190#)

Minute 3 @ 80% (205#)

Minute 4: Rest

Minute 5 @ 75% (190#)

Minute 6 @ 80% (205#)

Minute 7 @ 85% (215#)

Minute 8: Rest
Minute 9 @ 80% (205#)

Minute 10 @ 85% (215#)

Minute 11 @ 90% (230#)

-Complete ... felt solid here, 230# felt very easy, parts A and B were a great warm-up.

D.
Ascending Ladder for 7 Minutes:
1 Strict Ring Dip, 3/2 Calorie Assault Bike
2 Strict Ring Dip, 6/4 Calorie Assault Bike
3 Strict Ring Dip, 9/6 Calorie Assault Bike
Etc...

-Round of 7 Ring Dips + 20 Cals ... this was supposed to be ring muscle-ups, but my biceps were extremely sore and my right bicep was sore to the point of being painful ... just called it and did ring dips instead.

E.
Every 4 for 24 (6 rounds) of:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

-Complete; rounds between 1:32 and 1:24 ... this was a very fun workout, not too taxing and lungs felt good.