Friday 5:10-6:58

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

A. Squat Snatch, 1/min for as long as possible, start @ 115# and build 10# each min **20 DU’s before each lift

115-155#

A. Squat Snatch, 1/min for as long as possible, start @ 115# and build 10# each min **no DU’s

Got to 175

B. Back Squat, build to tough double for day then -15% for 3 sets of 3-4, rest as needed **build on your 3 drop sets if it feels good (not 2RM on double, no failed reps)

285# 240,250,260

C. Halting CLEAN Deadlift w/ straps from 2” deficit @ 31X1, 4 x 3 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 **all above 245# **video one set

225,245,265,285 3rd rep last set was feeling my back start to round.

D1. Back Rack Reverse Lunge off 45# plate, 4 x 5/leg alternating, rest 60 sec

4x5

D2. Back Extensions @ 4022, 4 x 12-15, rest 90 sec

4x15