Still at 5'9 186 lbs.
Workout called for:
- Front squat - 75% x 3 x 5
- Snatch pull - 85% (of snatch) x 3 x 3
- Jerk - max for day; 90% of that x 1; 80% x 2 x 2
10 tire flips + jump in/out
10 sandbag push press - 50% BW
My Results:
My gym didn't have sandbags or tireflips. I would've done push presses, but I misread before leaving and did med ball slams instead. First time in nearly 2 years doing front squats. Also first time doing Snatch Pulls and Jerks.
Front squat - 155 lbs. x 5,5 185 lbs. x 5
Snatch pull - 193 lbs. x 3,3,3
Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2
After I did:
Deadlift: 2 sets of 10 of 170 lbs.
and Medicine ball slams
Front squat - 155 lbs. x 5,5 185 lbs. x 5
Snatch pull - 193 lbs. x 3,3,3
Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2
After I did:
Deadlift: 2 sets of 10 of 170 lbs.
and Medicine ball slams
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