W3- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Power Snatch + Snatch, 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 @ 165#

+

5 x 10 TnG Power Clean to OH, start @ 95# and build off feel but ensure good turnover and technique, rest as needed

+

5 min Bike cool down

A. 165#. Power snatch was the limiting factor. Just wasn't pulling up high enough.

B. 155# done. Receiving the bar felt painful on my left wrist

C. 165, 175, 185, 195. Felt like I needed to make up a bit for my terrible snatching performance. So I push the weight here.

95, 105, 105. Done. My wrist couldn't take going over head anymore. Pain was just getting worse and worse with each set.

5 min AD done