JAN. 13TH

DYNAMIC POWER/SPEED WORK OUT

Standing Shoulder Barbell Press
2 x 2 at 50% 1RM (115 lbs.) with 2 5/8" Chains attached to the bar
(30 seconds between 2's)
5 x 2 at 60% 1RM (145 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 2's )

Sit Ups with weight on the Chest 150 lbs. 3 x 10

Log Bar Clean & Press
2 x 2 at 50% 1RM (105 lbs.)
(30 seconds between 2's )
5 x 2 at 60% 1RM (125 LBS.)
(30 seconds between 2's )
(Did the 2 Presses after the second Cleans here each set instead of with each and every repetitition.)

Trap Bar Deadlift & Shoulder Shrug
2 x 3 at 50% 1RM (230 lbs.)
(30 seconds between 2's )
5 x 2 at 60% 1RM (280 LBS.)
(30 seconds between 2's )
(Broke in the new Trap Bar tonight! Different handles than the one at the other gym. Wider to stand in as well but good. Had to find the new balance point in the handles and then all good.)

(Everything was really really light here so tried to lift as fast and explosively as possible will still lowering it slowly and controlled.)

2 Handed Pinch Grip Block Deadlift 100, 125, 150, 175, 210 x 1
(210 was HEAVY!! That's all I had.)