May 31

Thursday - CP - Snatch moderate + Clean + Back Squat volume + Step-up/PC + AD Sprints (Alactic)

A. Squat Snatch, 1 rep x 12 sets, 45 sec - start @ 100lb - add 5lbs after set 2/4/6/8

B. Power Clean Cluster, 1.1.1 @ 75% RM x 3 sets, 2 min - same load per set

C. Back Squat @ 20X1, 12-15 reps x 3 sets, 4-5 min - 1st set @ 135lb - add load

D1. Barbell Russian Step-ups @ 11X0 - 20" box, 12-15/leg x 3 sets, 30 sec b/t legs

D2. Single Leg DB Romanian Deadlifts @ 20X0, 8-10/leg x 3 sets, 30 sec b/t legs 

E. Airdyne Sprint 12 sec ALL OUT x 8 sets, 1:48 min 

A. Completed as written, felt fast

B. All sets completed @ 145# felt easy

C. 135# (15), 145#(15), 150#(15)

D1. 70# (14), 75#(12), 80#(12)

D2. 45#/hand (10), 45#/hand (9), 50#/hand (9)

E. Completed

Notes:

C. Felt surprisingly good on the squats, wasn't expecting 15 reps @ 150# but got it

D1 + D2 combo was ridiculously hard. I felt like I was going to collapse at any second my legs were really shaky and I was sweating like crazy. The 30 second recovery b/t legs felt like 5 seconds. My left leg was much more unstable at first but by the end of the 3 sets, things seemed more equal on each leg. The first set on my left leg I had to tap my right foot twice to regain balance. I see what was meant by a slight twist, so I really focused on trying to keep everything level to the ground from my hips to my shoulders.  

E. The airdyne was tough as always, the first 7 sets were pretty consistent with one another in terms of output and how I felt, but the 8th one I had no more "push" on, so 7 was my falling off point here. I took a 8 minute break between D1/D2 before beginning this part, I was exhausted.