Early Morning and The Workout

Today we was a 3:30 am wake up to get to UPS and load trailers with boxes destined to go to Amazon. As the Christmas holiday season approaches,  these mornings are going to get earlier and earlier. People need their stuff apparently. Tonight I will simply post the workout and get my butt to bed.

Warm-Up:
Airdyne Bike, 2 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 86% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 75% of 1-RM 4 sets of 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 2 repetitions
Standing Military Press, 4 sets of 6 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!