9/10/2021

C. Power Snatch + Snatch - Blocks (mid thigh): 1.1 x 6 sets; rest 10 sec b/t reps; rest 1:30 b/t sets - 55-75% 1RM Snatch (based on how shoulder feels)

95 - 115 - 135 - 135 - 135 - 135

135lbs is the most I've snatched in a long time. My shoulder felt pretty good and positions throughout the snatch felt strong as well. I feel far more upright in the bottom of an OHS after all the barbell work (which I continue to use as part of a warm up)

D. Back Squat to Box; 3 on the min for 10 minutes @ 70% of max

280lbs for each set

Bike 90 Seconds @ 275-350 watts
8 OHS @ 95lbs
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Front Squats @ 115#
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Back Squats @ 135#
rest 2 min
x3 sets

So the worst part about this was the bike, and it was much more of respiratory challenge than it was a squat challenge. I didn't have much time to warm up for this so I only held 288 watts for the first set and 300-315 watts for the second two sets. Total times for each set were 6:37, 6:50, and 7:09 respectively