1/5
LBBS
45x10
135x5
225x3
275x2
315x1
325x1- Felt Like I needed one more warmup for some reason
345x5- Tied PR
355x2
365x2
355x2
355x2
345x2
Snatch Pulls
225x3
245x3
265x3
285x3
305x3
305x3
Bentover Rows
225x5x5
1/5
LBBS
45x10
135x5
225x3
275x2
315x1
325x1- Felt Like I needed one more warmup for some reason
345x5- Tied PR
355x2
365x2
355x2
355x2
345x2
Snatch Pulls
225x3
245x3
265x3
285x3
305x3
305x3
Bentover Rows
225x5x5
1/6
Front squat
45x10
95x3
135x3
185x2
225x2
255x1
285x1
305x1
315x1
335x1-F
Clean and Jerk
135x3x3
155x1
175x1x2
185x1x2
205x1x2 http://www.youtube.com/watch?v=_twCATW0O6k
225x1x2
245x1
255x1 HOLY SHIT LISTEN TO THE GUY ON THE LEG PRESS NEXT TO THE CAMERA http://www.youtube.com/watch?v=que_7_g5ISY
Front Squat
225x2
245x2
265x2
285x2x3
Weighted pull ups
45x10x4
45x9
Last edited by Alex Kennedy; 01-08-2013 at 07:10 PM.
1/7
Front squat
45x10
95x5
135x3
185x2
225x2
255x1
285x1
305x1
315x1
Snatch
135x1x3-Feel like absolute crap. Off balance, no speed, head isn't there
155x1 still crappy
155x1 still crappy
175x1-F I never fail at this weight. Tried to give myself a gut check and proceed
175x1 crappy
185x1-had to walk it out to catch. Almost called it quits. Decided to give it another try. Cued "shave the skin off my legs".
185x1- Like it was a pillow
195x1-smooth
205x1- This flew out my hip crease after extension. I was pretty happy with it. http://www.youtube.com/watch?v=ZD6nnqEqv_M
215x1 Smoothest I've ever but this weight up
I had to cut off there cause I had a client and had took to much time warming up and not being an idiot. I finished the rest of my workout 5 hours later (I do work at a gym, so this is very easy to do when needed)
Front squat
255x3
2852x3
285x3
1A. Weighted (2-52.2lb KBs)Back Extensions 104.4x8x4
2A. Pull ups 4x12-15.
Chins ups
1x15
1/8
Snatch Complex- Power Snatch(1)/Hang power snatch(1)/Hang power snatch(1). Yesterdays good end carried over. Not to mention I had a very good reason to be happy and full of spirit during these snatches.
Lotta bar work
135x1
155x1
175x1
185x1-PR
195x1-PR http://www.youtube.com/watch?v=fy_gnCBYwMQ
Push Press
45x8
95x5
135x3
185x2
205x1
225x1
245x3
245x2
250x2
255x2
245x2
245x2
Pinned Bench Press (from chest)
135x5
225x3
245x7
265x5
285x3
255x7
275x5
295x3
325x1- Wasn't part of the plan. But just wanted to get a good single in. No discipline.
Dips
100x10
115x8
130x8
130x8
3Rds
1A Chins ups x12-15
2A Face pulls x12
3A Bicep curls x12
4A Tricep press down x12
1/9
LBBS
45x10
135x5
225x3
275x2
315x1
345x1
375x1
390x1
355x3-F missed 3rd rep. Didn't rest enough. My last single was a bit of a grinder.
335x3
315x3
Rack pull
225x3
315x2
365x1
405x3
425x3
445x3
Pinned LBBS
225x5
255x5
275x5
DB Hamstring curls
45x8-10x4