Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Snatch, build to tough single **pause 3 sec at knee cap on way up
B. Snatch, 1/min for 5 min @ 90% above *no pause
C. FSQ/BSQ, 2/4 reps @ 95% 1RM FSQ x 4, rest 3-4 min
D1. Dead Bug w/ legs straight @ 1511, 3 x 5-7/side alternating
D2. Bird Dog @ 1115, 3 x 5-7/side alternating
E. Single Leg Dead Lift w/ 2 KB’s in hand, build to a tough set of 8 *just 1 or 2 sets
Could not hook grip due to the rips in my fingers.
A. 136, 155, 175 no hook grip no straps
195 with straps
B. Used 175 and used no hook grip and no straps. Got them all.
C. Got 3 out if the 4 sets, on the last set I could not get the last front squat in. Got no bounce out if the bottom just got buried. Finished the back squats.
Set 3
Didn't help that this was at 9:30 pm with no pre workout and kind of hungry :/ long day.
D1. 7,5,5
D2. 6,5,5
E. 35,44# on both legs.
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