150708

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A1. Front Squat @ 30X1, 4 reps x 5, rest 20 sec

A2. Hang Power Snatch @ 135#, 5 reps AFAP x 5, rest 3 min **this is a contrast training speed drill, we’re not going to be increasing the weight, just exploding from hips as fast as possible, just giving you a heads up so you don’t wonder why we’re not increasing load.  Supposed to be light and fast.

325 across. Maybe should've gone a little lighter. Tempo got tough. Little sketchy. 

Hang snatch was no problem. Third set: bar slipped out my hand. No knurl. My fault. But besides that, weren't bad. 

B1. Wall-Facing Strict HSPU @ 40X1, 4-6 reps x 4, rest 30 sec **add deficit if possible

45 for sets 1,2: 6,6.  45+25 sets 3,4: 5, 5

B2. Strict CTB Lean Away Pull Ups @ 3011, 5 reps x 4, rest 2 min

These were much more smooth today. 5 across. 

+

4 min Air Bike @ 350W

rest 45 sec

x 2

rest 3 min

x 2

Worst set was third and got 355 avg

Last set was 363

First two sets didn't get avg, but know were better than 3rd. 

Definitely fatigued today. But pushed through. Good day of work.