Wednesday is usually a rest day but something came up earlier in the week, causing me to push everything back a day. So I took a rest day yesterday and here's what I did today...
Warm Ups:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch
Strength Work:
Power Snatches:
- 45x5
- 95x4
- 135x3
- 185x2
- 220x0- I almost had it, just lost balance in the bottom!
Deadlifts (75%, 85%, and 95% of 535):
Warm Up Sets: 225x4, 315x2
Work Sets:
- 405x1
- 455x1
- 509x1- This felt heavy today for some reason.
Weighted Chin Ups:
- 30x1
- 40x1
- 50x6
Body weight x 13, 9 to complete 30 total chin up reps.
Conditioning:
Tabata Rounds of the following exercises:
- Kettlebell Swing @ 70 lbs: My score was 8
- Push Ups (chest to floor): My score was 10
- Row for calories: My score was 6
Tabata rounds are 20 seconds of all out work as fast as you can followed by 10 seconds of rest repeated 6-8 times. In order to keep my conditioning circuit to 10:00 total time, I performed 7 rounds for the kb swing, 7 rounds of push ups, and 6 rounds on the rower. The score is your lowest number of repetitions in any one of the 20 second periods for that movement.
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