Friday- Oly ME + ME LB + Volume + Sled
**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled
A. Low Hang Squat Snatch, 1/min for 10 min **start @ 70% and build off feel, no failed reps
120-145, failed did 135 for rest ( if I fail a rep do I stop the emom?)
And some how deleted the video of the snatch, I'll record it again next week. ( I was hitting the barbell right in the crease of the hips, is it ok to hit lower then my "manhood" or should it be hip crease
B. Front Squat @ 13X1, build to 2RM in 12 min then -10-15% for 3 x 3, rest 2 min **3 sec pause in bottom
235, 210 for sets
C. Deadlift @ 55%, 20, 10, 10, 10 **all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets
180
D. Back Squat, 60 unbroken @ 115#
Took me 2:29
E. Sled Walk forward- 4 x 60 sec, rest 90 sec **75# on sled **use Blood Flow Restriction
https://www.t-nation.com/training/blood-flow-restriction-training (use voodoo bands)
75
No comments:
Post a Comment