June 7

A. Power Snatch. Squat Snatch, 1.1 x 10 sets, 1:30 min - start @ 95lb, add 5lbs after sets 2/4/6/8

B. Power Clean Cluster, 1.1.1 @ 80% RM x 3 sets, 2 min - same load per set

C. Back Squat @ 20X1, 10-12 reps x 4 sets, 4-5 min - 1st set @ 145lb - add load

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

D2. Single Leg Barbell Romanian Deadlifts @ 20X0,12/leg x 3 sets, 1:30 min - alternate legs each rep, no shoes, touch weight plates to floor each time

E. Airdyne Sprint 15 sec ALL OUT x 8 sets, 2:15 min 

A. Completed as written with ease

B. 150#, 155#, 160# felt easy

C. 145# (12), 150# (12), 155# (12), 160# (10)

D1. 75# (15), 80#(12), 80# (12)misread this and did barbell, NOT DB step ups

D2. Completed at 83#x3x12/leg but my lower back was killing me after set 1, so sets 2 and 3 i stood tall for 1 second b/t each rep (alternating legs). I don't know if I did these right, I should have recorded it. If it supposed to be extremely hard and uncomfortable then I did it right, these were so tough. My hamstrings are going to be very sore. 

E. Completed, this sucked a lot but felt pretty powerful for 15 sec.