Friday 1:25-3:00

W5

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. Squat Snatch, 1/min for 10 min **start @ 70% and build off feel, no failed reps **if you fail a rep, stay at that weight for the remainder of the EMOM if it’s just technique, if it’s too heavy, then drop back down

120,25 failed 130 had to stay there

B. Back Squat @ 50X1, build to 2RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo

135,185,205,225,245,265. Sets w/tempo @ 235

C. Deadlift @ 235#, 20, 10, 10, 10 **all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets

D. Back Squat, 80 unbroken @ 115#

5:02

E. Sled Walk forward- 4 x 60 sec, rest 90 sec **105# on sled **use Blood Flow Restriction

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