Strength:
Power Snatch (Goal: 3x3 @ 200 lbs):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 200x 2, 2, 1- I'm going to try this weight one more time before I do a reset.
Bench Press (Goal: 290x3, 90% x5, 80% x7):
- Warm Ups: 60x10, 110x8, 150x6, 200x4, 240x2
- Work Sets: 290x3, 261x5, 232x7
Conditioning:
150 Push Ups for time:
- Every time you stop sprint 40 yards (20 out and back)
Time: 10:25
I hit failure pretty fast on this workout. Push ups and bench press are the only lifts that hurt my shoulder a little so I haven't done a lot of them recently, which was obvious today.
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