Friday- 5:25-6:30

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

A. Squat Snatch, 1/min for 12 min  **start @ 60% and build by 5% each min

Got to min. 8 form wasn't looking well stopped at 155 still struggle with speed under the bar and I was told I was riding with my butt first which I didn't know.

B. Back Squat, build to tough triple for day then -10% for 3 sets of 3-4, rest as needed **build on your 3 drop sets if it feels good (not 3RM on tripl, no failed reps)

265. 235,245,255 back was really tight.

C. Halting Snatch 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 225# **video one set

I forgot my phone at home and didn't get a video.

235 for all sets

D1. Back Rack Reverse Lunge off 45# plate, 4 x 8/leg alternating, rest 60 sec

145, 155,155

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

Sets of 15