Getting back to Tampa yesterday took far longer than it should have, and I was feeling a little rough. I pushed where I felt confident but reeled the PS/BFB back a little bit.
A. Squat snatch; start at 115#, add 10# every minute until failure - add 5# after 165#
Built to 205lbs, however I added 10lbs each minute. There was one miss at 195lbs, I felt it was an easy one to make up and made my next attempt at 195lbs. The one I made at 205lbs wasn't pretty, but after a long day yesterday hitting 205lbs was good.
B. Auto Regulated Back Squat; 1 rep @ 88% of last weeks tough 5RM - rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explsosive
Used 255lbs for each set. Squats didn't feel too hot today. I made it to 5 reps the first set and 4 reps the second
I changed the PS/BFB to what follows
8 Sets
8 PS @95lbs
10 BFB
2min rest between sets
Each set was about 1min, fastest was set 8 (50 seconds) and the slowest was 1:02. I split the snatches into 4/4 and tried to minimize contact with my hip as I brought the bar to the ground to speed the reps up
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