June 28th

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

A. Power Snatch Cluster, 1.1.1 @ 115lb x 3 sets, 3 min 

B. Squat Clean, build to 90% RM for a single

C. Back Squat @ 20X1, 6-8 reps x 5 sets, 4-5 min - 1st set @ 175lb - add load

D1. Barbell Russian Step-ups @ 11X0 - 14" box, 8/leg x 3 sets, 1 min - make it really heavy

D2. DB Back Extension Drop Set @ 2011, 6.6.6 x 3 sets, 1 min 

E. Airdyne Sprint 10 sec ALL OUT x 6 sets, 1 min b.t sets

A. Completed felt good

B. Completed @175#, felt good quick and easy

C. 175# (8), 180# (8), 185# (8), 190# (8), 195#(6), felt pretty good here today

D1. 120#, 125#, 130#

D2. 30.20.15, 35.20.15, 40.25.15

E. Completed, felt good