Back to work and it feels GOOD!

Friday:

4x Deadlift @4111

Performance: 6-8 Reps

95/115/135/145

Rest 90 secs

Powell Raises @30X1

5# all

(alternate arms each set)

8-10 Reps per side

(Rest 90 secs)

4 sets for total reps

:30 secs Walking Lunges

:30 Secs Pushups

:30 secs Air Squats

Rest 2:30 B/t sets

Total reps: 222

I averaged 25 lunges, 10 push ups and 20 ish squats, give or take a few

Monday:

- Power snatch – 80% x 1 x 4 (63#)

- Power clean + power jerk – 80% (of PC) x 1 x 4 (93#)

- Overhead squat – 80% x 1; 70% x 2 x 2   I did the first as RX’d @ 83# but felt super unstable so I did the second part at 53#.

After no working out for a couple of weeks I need to get back into the swing and I feel really out of practice.

4 sets; no rest:
10 pull-ups
10 KB Snatch 18# per hand

Time: 6:18

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