Thursday, December 1, 2016

Tuesday- Oly  speed + DE LB + SL Vol
A. Power Snatch, 5 TnG/min for 10 min **start @ 75# and build as long as technique is smooth and dialed in
Hands started sweating really bad got up to 135 and last 2 sets weren't looking good

B. Front Squat, 3/min for 8 min @ 55% + chains if possible **move bar as fast as possible (if no chains, use 65% bar weight)
185 no chains
C. Deadlift, 1/30 sec for 7 min @ 55% + band **video so I can see speed w/ band
180 purple band

D. American Hip Thrust @ 30X3, 3 x 15 reps, rest 90 sec 
135/145,155
E. Single Leg RDL w/ back foot elevated on Wall, 3 x 10/leg, rest as needed
135

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