9/7/2018

A. Snatch Pull; 3x3; rest as needed (focus on full, aggressive extension)
165lbs

B1. 1 1/4 Back squat clusters; 2.2.2x3; rest 20 sec/rest 60 sec
205 - 225 - 225
This was too conservative, I was anticipating these would crush me almost immediately

B2. Depth broad jumps (from 6"" drop) 1.1.1x3; rest 60 sec
Done

C1. Back Rack Drop Lunge (2-4"" riser); 8 reps/leg x 4 sets; rest 60 sec
used 95lbs

C2. Rear foot elevated unloaded split squat jumps; 3x3/side; rest 2 min
done

D1. Sumo Deadlifts; 4-5 reps x 3 sets; rest 1min 
225lbs

D2. Single leg back elevated hip thrusts; 5 reps x3/side; rest 1 min (use light weight on your hips - really focus on glute activation and full extension) 
95lbs


40 Cal Assault Bike (increasing pace every 10 cals - 250, 300, 350, 400) 
rest 2min bw sets 
x6 total sets
done