Build to a heavy power clean
285 felt heavy tried 308 but didn't even pull myself under.
2 sets; rest 3-4 min
5-4-3-2
Power clean 185,205,225,245
DB burpee Deadlift 40s,55s,75s,100s
Work some tng reps @175lb power snatches did 5 then 8 reps felt easy 15 in a row is doable
3 sets; rest 3
Row 250
10 burpee box jump overs 24"
10 DB snatches 80lbs
PM at lifetime
Bench press ; rest 3 min
5-4-3-2-1
225, 235, 245 butt came off a bunch, 245, 245. Ended up staying at 245 to ensure good form.
Chest supported t bar rows
3x12-15 @31x1; rest 90 seconds
Rope tricep extensions
2xmax reps; rest 2 min
Wednesday
A. Push press 205x10, 195x10, 185x10; rest 3 min
B. Back squat 325x10, 315x10, 305x10; rest 3 min
C. Bench press 185x10, 175x10, 165x10; rest 2 min
D. Single arm DB press 50x10, 45x10, 40x10; rest 2 min
Pm
Went to lifetime to shoot some hoops and I also did some stretching. Needed to get my mind off of all the confusion that has happened today. I really do the NPGL works out, fitness athletes need a way to get paid. The status quo needs to change. I also did 4x12 leg raises; rest 60 seconds
Thursday
A. Power snatch 5 reps w/straps 198, 187, 176( did full snatches for the last set); rest 2 min
B. Snatch grip DL 10 reps w/straps
275, 264, 242; rest 3 min
C. RDLs 10 reps w/straps
275, 264, 253; rest 3 min
D. Chest supported bb Rows 10 reps
140, 135, 125; rest 2 min done very strict
E. Strict pull-ups on rings 8-10 reps
10, 8, 8.
Friday
Recovery day
A. Row 6x500m row; rest 2 min
1:59.6
1:58.7
1:59.4
1:59.2
1:59.8
1:59.3
Saturday
A. Push press 10 reps @90% of Wednesday ; rest 3 min
185, 185, 185
B. Back squat 10 reps @90% of Wednesday; rest 3 min
295, 295, 295
C. Bench press 10 reps @90% of Wednesday; rest 2-3 min
165, 165, 165. Used a tough tempo because this was light.
D. Single arm DB press 10 reps @90% of Wednesday; rest 90 seconds
45lbs for all sets on both arms.
Sunday
Just did some light body building for weak areas.
Cable rope tricep extensions 3x20; rest 90 plus a drop set to failure
Pec deck 4x10 @50X0; rest 90
Rear delts on pec deck 3x10 @30X0; rest 90
1 set to failure cable face pulls.
