160401

W1

Friday- ME LB + Skill Oly + SL + Static Core

A. Overhead Squat @ 15X1, build to 3RM- regular shoes

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS

135,185, 215, 245, 265, 277(x2), 277(complete)

Did a2 after each one excluding 

miss. 

B1. Sweeping Snatch Grip Deadlift, 3 x 5 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg

B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 3 x 1 complex, rest 2 min

B1: 185, 205, 205

B2: 175, 190 (miss), 185, 200

C. Double KB Overhead Walking Lunges, 3 x 20 steps, rest as needed b/w sets

Did it with 70s. 

Got 18, 18, and 19 steps. 😡 ha  Bout 3 min rest b/w

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Complete. 

Did 2x20 (10 each side of GHD sit ups with 20# med ball, cross sit ups for obliques) realize how much stronger my core needs to get.