W4- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Snatch, tough double, not TnG, heavy set for day in 12 min

B. Squat Snatch, 1/min for 60 sec for 15 reps @ 80-95% of A

C. Back Squat @ 27X1, 4 x 3 reps, rest 2-3 min **start @ 175#

+

3 x 15 TnG Power Clean to OH, start @ 115# and build off feel but ensure good turnover and technique, rest as needed

+

5 min Bike cool down

Went with Plan B

A, snatch pulls with straps at 225,235,225... 225 had a good pop and solid pull, 235 felt slow so I went back down.

B. Snatch DL at 225 with no straps, all TnG

C. 175, 195, 205, 210

80# KBS done

Bike done