Grant's Workout Thursday 8/21

Today was my heaviest training day for the week in terms of intensity.

Thursday 8/21
"Total Body Strength"

Warm-up:
20 rep DB floor to overhead @ 40 lb
10 rep Front Squat @ 70 kg
Power Clean and Push Press starting at 50 kg, 70 kg, 80 kg for multiple sets

A) Power Clean + Push Press: 
3, 2, 1, 3, 2, 1 reps
90 kg (1+3)
100 (1+2)
105 (1) - Power Clean only
92.5 (1+3)
102 (1+1)
105 (1) - Power Clean only
rest 3 minutes between sets

B1) Front Squat (20X1): 
5, 3, 1, 5, 3, 1 reps
120 kg x5
140      x3
150      x1
125      x5
145      x3
155      x1
rest 2 minutes, then B2

B2) Wtd. Pull-up (61X0):
2, 2, 2, 1, 1, 1 reps
+20 kg x2
+20     x2
+20     x2
+25     x1
+30     x1
+30     x1
rest 2 minutes, repeat B1

Notes:
Power Clean + Push Press felt a little off. Shoulders might be toasted from the inversions I've done in yoga recently and also from the pressing over the past couple days. Was weaker than I expected. Front Squats felt great - 155 was a very clean lift, although there was some forward tilt. Weighted Pull-ups were strong. 

Did level 1-2 yoga following this training session, and then consumed a green shake followed by 5 oz grass-fed beef liver along with about an ounce of bone barrow and some bone broth. Mmmmmm! Ready for the day.