A
Hang power snatch - 1x3 @ 50% (125#)
- 1x3 @ 60% (147#)
- 1x3 @ 65% (160#)
- 2x2 @ 70% (172#)
Based these numbers off my power snatch from the floor (245#). I'm not sure what my 1RM hang power snatch is but I think it's close to 235# so going a little over won't kill me.
B
BNK Push Jerk - 1x3 @ 50% (160#)
- 1x3 @ 60% (192#)
- 2x3 @ 65% (208#)
- 2x2 @ 70% (225#)
Numbers are based off 1RM Push Jerk from front rack (320#). I used a standard grip on this.
C
Back Squat @ 22X1 tempo
- 1x3 @ 60% (275#)
- 2x3 @ 70% (322#)
- 1x3 @ 80% (368#)
Last set was tough. I farted on the last rep and that made it very tough due to laughing.
D
5 min AMRAP
150m row
7 burpees
Result: 4 + 153
2 min rest
7 min AMRAP
100n run
7 strict T2B
Result: 6 rounds even
2 min rest
9 min AMRAP
20 doubles
5 strict HSPU
Result: 5 + 20
Well this was fun. I think the biggest limiting factor was the time of day I executed this workout. I haven't gotten swole in the early morning for a good while and I could definitely feel the mental fatigue sit in faster than in the afternoon.
5:30 PM
A
Snatch grip deadlift - 2x3 @ 80% (335#)
- 2x3 @ 85% (365#)
I couldn't find my 1RM snatch grip deadlift so I just kind of went off feel here. My thumbs took a beating here.
B
Strict Press - 4x4 - build to heavy/rest 2
Result: 185 / 195 / 200 / 205
205# was pretty heavy. All sets were heavy but it's all good.
C
GHD Back Ext. - 3x10 w/ 45# plate
The worst part about this was the GHD rolling out my quads while I was doing this. Dammit it hurt.
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