cesimpson

Workout

Warm Up

5x Snatch + 10x OHS @ 45#

5x Snatch + 10x OHS @ 95#

Clean & Push Press

10x @ 115#, 1x every 11 seconds

7x @ 135#, 1x every 11 seconds

2×5 @ 155#, 1x every 11 seconds

Rack Pulls

3× @ 455# on 3rd pin

2× @ 455# on 3rd pin

2× @ 455# on 3rd pin w/ belt

Weighted Chin Ups

8x @ BW+30#

6x @ BW+30#

4x @ BW+30#

Friday Workout

Box Squats

7x @ 135#

6x @ 175#

5x @ 205#

2x @ 245#

5x @ 205#

3x @ 225#

2x @ 245#

Bench Press

5×5 @ 190#

Rack Pulls

3×4 @ 455# on 4th pin

I had a little extra time on Friday morning, so I stuck around and did some extra work.

Deadlift / Overhead Squat

2×10 @ 115# / 45#

2×5 @ 225# / 95#

2×5 @ 245# (Snatch Grip) / 115#

3×3 @ 315# / 135#

5×2 @ 335# / 155#

4×1 @ 385# / 2×1 @ 165#

Chin Ups / Dips

4×8 @ BW+25# / BW+50#