W5- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

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A. Snatch, tough single, 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 @ 20X1, 4 x 3 reps, rest 2-3 min **start @ 205# or more

+

4 x 15 TnG Power Clean to OH, start @ 115# and build off feel but ensure good turnover and technique, rest as needed **Just power cleans if wrist is still off

+

5 min Bike cool down

A. 195

B. Used 165, started off fine, wrists were tender by the end of it tho

C. 205,205,225,225... I probably should have listened to the BS with Cal Dietz before this workout... I kept it light but moved the bar as quickly and explosively as I could. Literally trying to jump... I was wrecked for 3 days. Lol!

Metcon

Did not get 15 unbroken even once. Wrist felt ok tho.

11+4, 10+5, 11+4, 11+4

Thru 7 I felt fine, then it was a metabolic grind.

Bike done