Warm-up (bike to gym and movement prep)
A) Power Snatch 10×1- 135,135,140,145,145,150,155,155,160,160
Power Clean and Split Jerk 10×1- 205,185,185,185,190,195,205,205,205,210
B) Bent over row (DB) 10- 45lbs, 8-50lbs, 6- 60lbs
Goblet Squats (DB) – 10-80lbs, 8-85lbs, 6-90lbs
SLDL (contra with DB)- 5/leg- 20lb, 4/leg-25lb ,3/leg-25lb
Lunge (2 DB’s)- 5/leg- 50’s ,4/leg- 60’s, 3/leg- 60’s
Caught a nasty bout of food poisoning last few days which really knocked my on my butt, but I am feeling 90% better and ready to get moving again. After working out with the barbell for the last week, I feel my body adapting fairly qucikly to the increased stress (thanks to some diligent myofascial release and other preventative care), but am still feeling some wicked knots in upper back and glutes.
For anyone in the Denver area, I have just started a meetup group for anyone interested in strength and conditioning. No matter what your experience level, I promise that you will be welcomed and encouraged. Check it out!