W3

Thursday-

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Hang Squat Snatch, build to tough single in 10 min (Below Knee)

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

C. Back Squat @ 30X1, 5 x 4 reps, rest 2-3 min @ 80% 1RM

D1. Front Rack Step Ups, 2 x 10/leg, rest as needed **goal is same weight as last week

D2. Back Extensions @ 20X1, 2 x 25 reps, rest as needed

A. 185 😳

B. 165# done

C. 300# done

D1. 95# done. Metabolically challenging. And also left leg was harder.

D2. Done.