Arms Back to 100%

I took Monday off and rested my arm. Came back in Tuesday feeling great and hit some pretty solid lifts. 

 Tuesday… 

 Back Squat (3 second pause) 
4 x 3 @ 255 

 Sumo Deadlift 3 Rep Max 
185, 255, 275, 305, 345, 375, 400 

 Hang Clean 
1 rep @ 135, 155, 165, 185, 215, 235, 255 

 Power Snatch 2 Rep Max 
135, 145, 155, 165, 175, 185 

 I had to catch up on what I missed Monday, so all I did was the strength work. 

 Then today was more of a full day of training. 

 Halt Snatch (5s concentric to the knee, 3s halt at the knee) 
4 x 2 @ 150 

 Front Squat (Unbroken, rythmical tempo squats) 
4 x 3 @ 220 

 Pull Ups max effort set
44 

 3 sets of: 
4 Push Press (170 lb) 
8 Pendley Row (135 lb) 

 2 sets of: 
10 Strict Pull Ups 
8 Split Squats per leg (20 lb dumbbells) 

 Still not where I want to be with pull ups, but that is 4 more reps than last time I tested 

 Power Clean + Power Jerk 
135, 165, 185, 205, 225, 255(f) 

 For Time: 
250 meter run 
15 Kettlebell swings (70) 
20 Burpees 
15 Kettlebell swings (70) 
250 meter run 
3:45 

 Weighted Sit Ups 3 x 15 @ 70 lbs 

 Did all of this with Spencer, Ian, and my brother Zach. For the Metcon we had enough KBs and DBs so that we could all do it together. Good night of training. 

 DM

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