Day: 20130902

130902

Speed bench day.

9×3: 117# plus red minnies (70# @top)

3×10,10 db flys and rollback to tri press

100 x bandie rows, bandie press downs, bandie shrugs

200x ab mat situps. 

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130901

SEPTEMBER! Missed a few days due to coming back from the slope, being on a weird sleep schedule, but the best part was that my buddy Matt come to town and we had a blast. Didnt eat the best, but had a phenomenal time.  

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
worked up to 135

B.
Every minute  so often on the minute for 10  15 minutes:
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

C.
Every minute  so often on the minute for 10  15 minutes:
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

D.
Front Squat
*Set 1 – 4 reps @ 75-80% 245
*Set 2 – 3 reps @ 80-85% 265
*Set 3 – 2 reps @ 85-90% 280
*Set 4 – 4 reps @ 80-85% 265
*Set 5 – 3 reps @ 85-90% 280
*Set 6 – 2 reps @ 90-95% 300
*Set 7 – 6 reps @ 75-80% 245
Rest 2 minutes between sets