Friday morning I got up at the regular time and walked up to the gym. Squats were the movement of the day.
- Warm Up
- 5x Power Snatch + OHS @ 60#
- 5x Chin Ups @ BW
- 5x Power Snatch + OHS @ 65#
- 5x Chin Ups @ BW
- 5x Power Snatch + OHS @ 70#
- 5x Chin Ups @ BW
- 1x Power Snatch + OHS @ 75#
- 5x Chin Ups @ BW
- 1x Power Snatch + OHS @ 80#
- 3x Chin Ups @ BW+10#
- 1x Power Snatch + OHS @ 85#
- 3x Chin Ups @ BW+10#
- 1x Power Snatch + OHS @ 90#
- 3x Chin Ups @ BW+10#
- 1x Power Snatch + OHS @ 95#
- 3x Chin Ups @ BW+10#
- 1x Power Snatch + OHS @ 100#
- 3x Chin Ups @ BW+10#
- Squats
- 3x @ 220#
- 3x @ 250#
- 6x @ 280#
- 5x Assistance Circuit
- 6x Toes-to-Fingers
- 10x (ea. leg) Overhead Lunge @ 115#
- 10x Bent Over Barbell Row @ 115#
That’s a theoretical 1RM of 336#, 9# off my actual 1RM of 345#.
With no work on Friday and my kids and wife at home still likely sleeping, I left the gym and walked to a local breakfast spot. The weather was fantastic, so I sat outside, drank my coffee and watched the traffic. It was a fantastic start to a long holiday weekend.
Saturday Fireworks
Saturday a friend came over with her children. We grilled chicken, drank beer and let the kids play. As the sun went down, we all headed over to Kirkwood Park to watch the fireworks display. A good time was had by all.
Military Press This Morning
- Warm Up
- 5x Clean & Press @ 95#
- 5x Chin Ups @ BW
- 5x Clean & Press @ 100#
- 5x Chin Ups @ BW
- 5x Clean & Press @ 105#
- 5x Chin Ups @ BW
- 1x Clean & Press @ 110#
- 5x Chin Ups @ BW
- 1x Clean & Press @ 115#
- 3x Chin Ups @ BW+10#
- 1x Clean & Press @ 120#
- 3x Chin Ups @ BW+10#
- 1x Clean & Press @ 125#
- 3x Chin Ups @ BW+10#
- 1x Clean & Press @ 130#
- 3x Chin Ups @ BW+10#
- 1x Clean & Press @ 135#
- 3x Chin Ups @ BW+10#
- Military Press
- 5x @ 105#
- 3x @ 120#
- 6x @ 135#
- 5x Assistance Circuit
- 6x Chin Ups @ BW
- 10x Dips @ BW+35#
6x Press @ 135# is a theoretical 1RM of 162#. I’m happy with that.
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