BS- Heavy Single then (90%x1, 95%x1, 100%x1)x3, Snatch BTN Press, Hollow Rocks

Wed March 12

Went for a trail run about 30 mins with Cedar , fun!

Day 63

Thurs March 13

A. Back Squat            Establish a heavy single based on feel (goal is ~92-95% of old 1RM; should be challenging)   

                then:

               

                3 x (90%,95%,100% of Heavy Single) rest 3 min btwn lifts; i.e. 1 round= 1 @90%, 1 @ 95%, 1 @ 100% not of 1RM but of the heavy single you established earlier)

Heavy Single was 210

3 sets of (190x1, 200x1, 210x1)

video of some sets to be posted soon

           

B. Snatch 1x3 @ 60% 2x3 @ 60% 2x3 @ 70% 2x2 @ 75%

70#x2x3, 75x2x3, 80x2x2, 85x2x2

some video to be posted

C. Snatch Grip Press    (21X1)    3x5

55,60,65

2 x 15 hollow rocks into 20 sit ups AFAP

Complete

Added in for practice

10x5 BTN split jerk drill with bar

3 x 10 HSPU just to feel it out with wrist, rested between sets