W6- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

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A. Back Squat, build to 1RM

B1. Snatch Pull @ 21X1, 4 x 3 reps @ 90-100%, rest 20 sec

B2. Box Jump, 4 x 3-4 reps @ 40”, rest 2 min

C. DB Step Ups w/ BFR, 3 x 12/leg, rest as needed b/w legs

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Power Snatch- 12, 9, 7, 12 TnG, rest as needed

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5 min Bike cool down

A. 315... This was the weirdest squat day. I pretty much jumped with 315 on my back. It felt strong and explosive. The guys I lift with were saying surely I was going to PR today because I moved every rep so explosively.... Then I tried 345 and could not complete the rep. All 3 attempts I got down strong and exploded out of the hole only to get stuck about 4-6 inches PASS parallel. I don't know what was going on. Felt like a giant decided to push down on the bar at the same spot every time. Thrilled with how easy everything under 315 felt, not thrilled with failing 345 after having hit 375 a few months ago.

B1. Done 225

B2. Done. I almost feel like I'm not jumping up, just closing my hips fast enough to land in a full depth squat by the skin of my teeth.

C. Done 35# per hand. Did them like the triphasic guy explains in the video, stepping to the side instead of forward... Glutes and quads were smoked! Getting a hang of the BFR thing. Legs had a sick pump.

Snatches

75-95-115-75

Hand was ok till 115, then a couple of those hurt, most didn't. Held on to the bar tho.

Bike done.