2/29/20

This morning was a very solid session, had a great time in the gym. Left with a solid pump, didn't feel too crushed from this training, felt strong and fit throughout. Looking forward to a rest day tomorrow. I'm on the the road for a while after today, which I'm not looking forward to, but I'll try to get everything in while I'm traveling and a doing some trials on the road. 

A.

Snatch Balance

3 sets x 3 reps @ 80-90% (205-230#)

80% - 90% of your one rep max snatch.

-Complete, across at 205# ... haven't done these in a while, didn't push the loading, felt fast and comfortable with this weight

B.

Bench Press

3 sets x 5 reps @ 75% (205#)

If 75% feels too easy, you can go higher.

-Complete, across at 205# ... this felt strong and solid 

C.

Back Squat

3 sets x 4 reps (350# - used 340# last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 350# ... felt strong

D.

3 Sets: 

Ring Push-ups at 2020 tempo x 8-12 reps 

Skater Squats

3 sets x 15 reps

15 Reps per leg 

-10 Ring Push-ups each set ... big pump 

E.
3 Sets:

Single-Arm DB Muscle-Snatch 6-8/arm; rest 90sec x 3

Bird Dogsx 12 reps

12 reps per side.

-Used 75# x 8 each arm for the first set, then used a 95# for the last two sets, 6 reps each time ... this is the heaviest muscle-snatching I've ever done this a DB, fun stuff

F.
3 Sets:
Static Over-the-Bar Pull-up Hold x :30
DB Tricep 'Rock-n-Rolls x 12-15 reps

-Complete, went 15,12,12 with 2 x 35# DB ... huge pump from this piece