161121

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A1. Behind the Neck Push Press @ 20X2, 3 x 5 reps, rest 60 sec
185.205.225.

A2. Wtd Supinated Grip Pull-Up @ 20X2, 3 x 5 reps, rest 90 sec
45.60. 80x4

B1. Incline Bench Press @ 30X1, 3 x 10 reps, rest 60 sec
165x10. 170.8, 170.7. Bit off more than I could chew.

B2. Supinated Grip Bent Row @ 20X2, 3 x 10 reps, rest 90 sec
115 across.

C1. Half Kneeling Single Arm DB Press @ 20X2, 3 x 12/arm, rest 60 sec
When I grabbed DB from Bandit last night, 55 felt doable.
Form started breaking at 10, so did
10.10.9

C2. Powell Raise @ 30X1, 3 x 10/arm, rest 90 sec- https://www.youtube.com/watch?v=14qsSIPp0vg

15#DB.

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Power Snatch + Hang Squat Snatch, build to a tough complex in 5 sets

155, 185, 205, 225, 235.

Missed hang snatch on 225, 235. Then completed 235. So technically 6 sets from

empty bar. 😬

B. Squat Clean + Hang Squat Clean + Jerk, build to tough complex in 4 sets
225, 255, 285, 295. 4 sets from empty bar.

C. Front Squat w/ Chains, 4 x 5 reps, rest 2-3 min b/w sets
300, 300, 320, 320
(+chains)

+

Reverse Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement
300. Slow, steady grind

+

Forward Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement

300. Slow steady grind.

Good day today. Progress behind made. 🙌