161128

Monday

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

A1. Behind the Neck Push Press @ 20X2, 4 x 4 reps, rest 60 sec
215.220.220.220

A2. Wtd Supinated Grip Pull-Up @ 20X2, 4 x 4 reps, rest 90 sec
80 across

B1. Incline Bench Press @ 30X1, 3 x 10 reps, rest 60 sec **same weight as last week, try to increase reps
165x10, 170x10, 170x9

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 10/arm, rest 60 sec
55 across. 10.10.10

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

15#across

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

A. Squat Snatch No Hook Grip, build to a tough single in 5 sets (after warm up sets)
185, 205, 220, 230, 240. Misses at 230 and 240.

B. Power Clean + Hang Squat Clean + Jerk, build to tough complex in 4 sets
245, 265, 285, 300. 👌Believe that's a PR for a power clean complex.

C1. Front Squat w/ Chains, 4 x 4 reps, rest 20-40 sec b/w sets

C2. GH Raise @ 30X1, 4 x 6-8, rest 2-3 min

+

Reverse Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement
315 on top

+

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

315 on top, tough on wet ground 👌

Another good day of work. 🙌