Monday, April 23rd 2018

A. Squat Clean; start at 185#, add 10# every min until tough load or failure - base on feel for the day 
B. Front Squat; 3.3.3 x3 sets; rest 30 sec; rest 3min (tough, but base on how you feel) 
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj55k441ycou6/MVI_5596.MOV?dl=0
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3 Sets: 
8 UB Hang Snatch @ 135# 
rest 20 seconds 
12 UB TTB 
rest 20 seconds 
15 Cal Assault Bike @ hard effort 
rest 4min walking 
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3 Sets: 
8 UB BMU 
rest 20 seconds 
12 BFB
rest 20 seconds 
18 UB Deadlifts @ 225# 
rest 4min walking 
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SA DB Squat Snatch Tech Work

A. 285.....most in 2 years. but i'm doing it differently hand are in contact way more with the bar. did;t fingertip any clean until this last one. 

B. 205, 225, 245, 255.....didnt really know what to do here, i was working last 2 sets. 

C1-D2....Complete

Did have time for conditioning. Just worked SA DB Snatch, Kept WL shoes on, helped a ton.