3/8/20

Today was a great workout. Overall lower in volume and reps, but got a lot of good intensity out of this. Happy to get a workout in. 

A.

Snatch + Hang Snatch

1 set x 1+1 reps

1 snatch from the floor + 1 hang snatch from above the knee. Up to daily max.

-95#, 115#, 135#, 155#, 185#, 195#, 205#, 215# ... all sets unbroken, no misses 

B.

Clean Pull

3 sets x 5 reps @ 110-120% (used 315# last week) 

110% - 120% of your one rep max clean.

-Complete, across at 335# ... felt stronger than last week 

C.

Back Squat

3 sets x 4 reps (350# 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 360# (10# over last week) 

D.

Yoke Carry

3 sets x 30 reps

30 steps per set. Sub for heavy barbell carries if you do not have access to a Yoke

-Complete, used 365# across (45# x 4) on a 185# rogue yoke ... this was more difficult than I thought it would be 

E.

Weighted Pull Ups

3 sets x 10-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, went 3 x 12 unweighted ... just wanted to get through these quickly, all sets were comfortable 

F.

Barbell Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range. 

-Complete. same as the pull-ups, went light with a 45# bar for 3 x 12 with very short rest