A. Power Snatch; 1 on the 20 seconds for 30 reps - Used 115# for 15 reps and finished w/ 135#. Ankle and knee was tight. Super cold out in the garage!
B. Power Clean; 1 on the 20 seconds for 30 reps - Used 165# for all reps. C. KB Front Rack Squat @ 3030 tempo; 10 reps x 8 sets; rest 60 seconds bw sets - Used barbell. 45#, 45, 55, 55, 65, 65, 65, 65. Hips and knee were tight and cold out effected it. D1. Single leg RDL; 8-10x4; rest 1 min - Used 85# for 10 reps each set. D2. Seated sumo stance good mornings; 10 slow controlled reps x4; rest 1 min - 95# for all set. Hips felt tight. Low back was feeling good. +
Assault Bike 30 Seconds @ 500+ watts
Assault Bike 90 Seconds @ 225 watts
Assault Bike 30 Seconds @ 500+ watts
rest 3min with easy spin
x5 sets - Skipped. Trained in the garage.
B. Power Clean; 1 on the 20 seconds for 30 reps - Used 165# for all reps. C. KB Front Rack Squat @ 3030 tempo; 10 reps x 8 sets; rest 60 seconds bw sets - Used barbell. 45#, 45, 55, 55, 65, 65, 65, 65. Hips and knee were tight and cold out effected it. D1. Single leg RDL; 8-10x4; rest 1 min - Used 85# for 10 reps each set. D2. Seated sumo stance good mornings; 10 slow controlled reps x4; rest 1 min - 95# for all set. Hips felt tight. Low back was feeling good. +
Assault Bike 30 Seconds @ 500+ watts
Assault Bike 90 Seconds @ 225 watts
Assault Bike 30 Seconds @ 500+ watts
rest 3min with easy spin
x5 sets - Skipped. Trained in the garage.
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