W4
Friday- FSQ Tempo + Cl Low Vol + Snatch Low Vol + Sled AnAl
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 15X3 tempo, build to 3RM, 5% off for 3, 10% off for 3 
B. Power Clean.Hang Power Clean, 1.1, build to a tough set
C. Snatch Pull.Snatch, 1.1, build to tough set
+
15 sec Heavy Sled Sprint, rest 2-3 min x 5  **heavy but fast turnover

calves were a huge hinderance today.

A) hit 225x 3 then 245x2 barely missing the third... but my calves sitting in the hole were in pain. 

B) hit 185, then power cleaned 205 but missed the hang power. 

C) hit 155, then failed 175 even tho i pulled it high enough to power almost. again, i kept catching everything on my toes because my calves were so tight that they were flex thru out the entire lift.

skipped the sleds and spent 30 minutes just rolling, compressing, stretching and icing my lower legs.

pretty bummed about today. felt good all day till i started squatting.