4/21/17

AM

A. Power Clean Cluster (mid thigh) 1.1.1 x 5 rest :10 rest 2 mintues (weight based off feel)

135, 145, 155, 165, 175

B. Bench Press 8, 4, 8, 4, 8 rest 2 minutes (based off last week)

105, 115, 105, 120, 105

+

5 sets:

Standing DB Push Press x 5 reps HEAVY rest 1:00 35#

Standing Barbell Curl x 6 reps HEAVY rest 1:00 

Just bar, bar + 5's x4

Close Grip Push-Ups x Max reps :30 rest 1:00

Triangle push-ups (17, 16, 16, 17, 15)

Chest Supported DB Row x 15 reps LIGHT & FAST rest 1:00

10#, 15, 20x3

PM

A. 10 minute Snatch Position Work. Done. 

+

2 sets:

Bicep/Tricep Opener/Landmine Row

Done. 

+

5 sets:

1 Legless Rope Climb (from standing)

30 Band Pull Aparts (palms down)

30 Banded Tricep Pushdowns

Done (Had to do this now before class started)

+

300m Sandbag Carry @ 80# done. 

+

3 sets:

Suitcase DL x 8 reps (use farmers handles and load it up) rest 1:00 bt arms

70#, 90, 110

+

2 sets: 

Heavy farmers carry 100'

45lb plates, 45# + 10# plates 

+

3 sets:

 6 heavy sandbag squats @120#

+

10 minutes Box Breathing