9:50-11:40

Friday- Snatch Tech + Squat Int + Snatch Strength + SL Vol + Bending Hyp

A. Hang Snatch (mid thigh), 1/min for 12 min **torso vertical on the dip and drive

#115, stayed around there entire time form wasn't doing very well

B. Back Squat, build to 2RM for day then -15-20% for 3 sets of 5, rest as needed **build on your 3 drop sets if it feels good

#290/ 250,255,265

C. Halting Snatch Deadlift w/ straps from 2” deficit @ 31X1, 3 x 5 reps, rest 2 min **stand on 25# bumper plates, pause 2” off the ground for 2 sec then finish the rep, control 3 sec down then 1 sec on ground to reset

145,175,205

D1. Back Rack Reverse Lunge off 45# plate, 3 x 10/leg alternating, rest 60 sec

#135

D2. Back Extensions @ 4022, 3 x 12-15, rest 90 sec

Sets of 15

**this is a tough strength day.  May want to look into getting some glycofuse or some kind of carbohydrate to mix with BCAA’s to sip on during this session I would get upwards of 50g of carbs in liquid form after this session (you can start sipping on them during it)