friday 10;35-12;11

W9

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. Snatch Pull + Squat Snatch no hook grip, build to a tough complex in 15 min **reset on the ground each rep

           got up to 125

B. Back Squat @ 10X1, build to 1RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo

          245/220

C. Deadlift @ 270#, 10, 10, 10, 10 **all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets

           185, then did 205 for the rest

D. Back Rack Walking Lunges, 3 x 14 steps, rest 90 sec

           125

E. Sled Walk forward- 4 x 45 sec, rest 90 sec **175-205# on sled **use Blood Flow Restriction

https://www.t-nation.com/training/blood-flow-restriction-training (use voodoo bands)

         180

 (my back was sore, i tried to do everything as prescribed I was having trouble standing straight up)