Talk about a welcome back from a 3 day weekend !!  Wow, what a training day!  Today took a solid hour and a half to get done.

Back Squat 3RM; 5 x 3 @ 90%

I worked up to a 275lb 3 Rep max first.  Then did the 5×3 @ 250lbs.  That’s just a little bit heavier than 90% but I couldn’t get to 247.5lbs so I just went with 250.  Felt pretty good.  I feel like I could certainly beat my 308 lbs. 1 rep max at this point.


Mid-thigh Snatch + Snatch x 8 @ 75%; rest 60 sec

Once again, weak at snatching. Did this with only 75lbs., but I felt good.  I felt like my technique was much better than it has been in the past, and I think that’s a positive thing I can take away from this.


12 Minute AMRAP

  • 3 Push Press (135 lbs)
  • 7 Pull Ups

The push presses got a little tough.  I was starting from the ground each time.  All of them were unbroken.  The pull ups weren’t too bad, but it got hard to hold on to the bar because I was so sweaty.  I got in 11 rounds + 3 Push Presses.  I was happy with that.  I would have liked 12 rounds, but 11 is not bad.

Then…after a 6 Minute Rest

12 Minute AMRAP

  • 4 Push Ups (Hands Off Deck)
  • Row 200 Meters

That’s right, two AMRAPs.  This one was tougher especially after all the other work I’d already done.  The pushups were surprisingly easy and the rows were a little rough.  I barely got in 9 rounds.  I got to 200 Meters just as the clock ran out.

All in all it was a great day in the gym.  I’m looking forward to sleeping tonight already and it’s not even 8 a.m. yet…