W1

Thursday-

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. High Hang Squat Snatch, build to tough single in 10 min

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 5 reps, rest 2-3 min @ 75% 1RM

D1. Front Rack Step Ups, 2 x 10/leg, rest as needed

D2. Back Extensions @ 20X1, 2 x 20 reps, rest as needed

Did a mixture of Kossack squats and cross over step ups plus some serious k star mobility for my hip.

A. 165. And squeezed down in that hole by the skin of my teeth.

B. Done at 155

C. 285 done.

D1. 95# done. And those got tough on my shoulders front rack feels off. Lats could be tight.

D2. Done. Good burn.