130908

Low back is still pretty blown up. Sleep and nutrition have been on the serious rocks (traveling to Colorado for work/vacation). Felt totally drained today.

A.
Six sets of:
Clean x 1 rep @ 90-95% 245×1, 250×5
Rest 2 minutes
B.
Three sets of:
Clean Pull x 1.1.1 @ 100% 225×2 to focus on speed off the floor, then 275×1
(rest 5-10 seconds between singles)
Rest as needed

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 1 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95% 6×2 squats (speedy) at 225. I got to 90% and could barely stand 1 up. Not my strongest day.
Rest 3 minutes between sets.

D.
Shoulder buff stuff. 3×5 reps snatch grip BN press, 3×5 reps strict press
50 reps front raises, some db curl to Arnold presses.

E.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:50.9
1:48.8
1:48.1

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