W5

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. 2-Position Snatch, build to tough single in 10 min (Above Knee, Below Knee)

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

C. Back Squat @ 30X1, 5 x 3 reps, rest 2-3 min @ 82.5-85% 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. 166.. I hit 185 above the knee then the bar slipped out on my way down. Immediately picked it back up and hit it from the low hang.

B. Did 165 based off 185.

C. Did set 1 at 315 and it was super tough. Set 2 i hit 1 then failed. Did another single and failed again. Then hit a third single. Did the last 3 sets at 275. Legs still not fully back yet obviously.

D1. Bar only. Legs had nothing left. I felt like I was gona vomit

D2 done. This burned a lot more than usual.