W6- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

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A. Power 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 2 reps, rest 2-3 min **start @ 225# or more **that’s what I want, be explosive!

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4 x 12 TnG Power Clean to OH, start @ 95# and build off feel but ensure good turnover and technique, rest as needed **must be unbroken, go lighter if needed

+

5 min Bike cool down

A. 155 hand is hurting again. Up to 135 it was ok. 155 hurt to catch

B. Done at 135

C. 225, 235, 245, 245.

Nope. One clean in and my hand was screaming. Gona have to go have it checked out again.

10 min AD