cesimpson

Friday Morning

Warm Up

5x Power Snatch + Overhead Squat @ 80#

5x Chin Ups @ BW

5x Power Snatch + Overhead Squat @ 85#

5x Chin Ups @ BW

5x Power Snatch + Overhead Squat @ 90#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 95#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 100#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 105#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 110#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 115#

5x Chin Ups @ BW

1x Power Snatch + Overhead Squat @ 120#

5x Chin Ups @ BW

Deadlifts

5x Deadlift @ 285#

3x Deadlift @ 320#

13x Deadlift @ 355#

5x Assistance Circuit

25x Swings @ 24kg KB

7x Toes-to-Fingers

That’s a Deadlift Theoretical 1RM of 509# - basically right on my previous attempt.

The Weekend

This was a slow weekend. It rained off and on all weekend long and my wife and both kids were feeling under-the-weather. We stayed inside and kept to ourselves.

Because the YMCA was closed on Monday, I switched it up a little this week. Monday morning was outside at the track. This morning was pressing.

Monday Morning

Warm Up @ 24kg KB

10x (ea. dir.) RTW

10x (front-to-back) Figure-8

10x (back-to-front) Figure-8

10x (ea. side) Figure-8 w/ Hold

10x (ea. side) Windmills

10x (ea. side) Cleans

10x (ea. side) 1-Arm Swings

Ladder #1 @ 24kg KB

30x 2-hand Swings

10x Goblet Squat

20x 2-hand Swings

20x Goblet Squat

10x 2-hand Swings

30x Goblet Squat

Ladder #2 @ 24kg KB

15x (ea. hand) Snatches

10x Burpees

10x (ea. hand) Snatches

20x Burpees

5x (ea. hand) Snatches

30x Burpees

800m run

@ some abyssmal, totally gassed, legs-about-to-fall-off time

This Morning

Warm Up

5x Clean & Press @ 115#

6x Chin Ups @ BW

5x Clean & Press @ 120#

6x Chin Ups @ BW

5x Clean & Press @ 125#

6x Chin Ups @ BW

1x Clean & Press @ 130#

6x Chin Ups @ BW

1x Clean & Press @ 135#

6x Chin Ups @ BW

1x Clean & Press @ 140#

6x Chin Ups @ BW

1x Clean & Press @ 145#

6x Chin Ups @ BW

1x Clean & Press @ 150#

6x Chin Ups @ BW

1x Clean & Press @ 155#

6x Chin Ups @ BW

Bench Press

5x Press @ 170#

3x Press @ 195#

6x Press @ 215#

5x Assistance Circuit

10x Dips @ BW+30#

6x Chin Ups @ BW

On my 6th Bench Press rep I hit the pin, Marathoner kinda freaked out a little bit (thinking I was going to drop the bar on my face) and grabbed the bar. I was tired, but MAY have gotten one more rep out. Eh. Regardless, that’s a Theoretical 1RM of 258# - right on target. No complaints.