10 + 10 sec OH Squat stretch w/PVC, then empty bar (narrow hands as you go) both complete
10 + 10 sec Windmills complete w/ 36lbs
A. 3 Position Snatch: 5 x 1+1+1; rest 150 sec 155, 160, 165 (fail from ground), 170 (fail from ground), 172 (fail from High Hang)
(high hang, @knees, floor)-add load from last week
B. Deadlift: 4 x 5,3,1,1 @30X0, rest 3 min 375, 425, 475, 505pr
C. Rack Pulls: 3 x 4-6 @30X0, rest 3 min (from kneecap) 425x6, 435x4, 435x4
D. Front Squat: 6 x 2 reps @10X0, EMOM. Use 65%1RM, explode! 208lbs complete
pm: 5 min Deep Belly Breathing
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