Thursday - CP - Snatch moderate + Clean + Back Squat volume + Step-up/PC + AD Sprints (Alactic)
A. Squat Snatch, build to 90% 1RM - complete 3 single @ 90% 1RM, rest as needed b/t singles
B. Power Clean, build to 90% 1RM - complete 3 single @ 90% 1RM, rest as needed b/t singles
C. Back Squat @ 20X1, 8-10 reps x 5 sets, 4-5 min - 1st set @ 155lb - add load
D1. Barbell Alternating Step-ups @ 11X0 - 16" box, 10/leg x 3 sets, 1 min - alternate legs each rep
D2. DB Back Extension Drop Set @ 2011, 8.8 x 3 sets, 1 min - full pause @ top of rep, make each set of 8 hard
E. Airdyne Sprint 15 sec ALL OUT x 5 sets, 3 min b.t sets
A. Completed at 145# felt okay, a little out of practice with heavy squat snatches so it didn't feel great
B. Completed at 175# felt solid and fairly easy
C. 155# (10), 160# (10), 165# (10), 170# (10) misread this, only did 4 sets :(
D1. 83#, 88#, 98#
D2. 30#.25#, 35#.25#, 40#.25#
E. Completed, felt good for 3 sets, sets 4 and 5 were slightly less powerful but still decent.
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