AM
45:00 AirDyne @ Z1
PM
A. Squat snatch from blocks (just above knees), build quickly to a max
B. Back squat, 2-2-1-1, 31X1; 3:00 rest
C1. Close-grip bench, 4-3-2-2, 20X1; :60 rest
C2. Pendlay row, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
C3. Toes-to-bar, 4 x 13 unbroken; 2:00 rest
B. Back squat, 2-2-1-1, 31X1; 3:00 rest
C1. Close-grip bench, 4-3-2-2, 20X1; :60 rest
C2. Pendlay row, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
C3. Toes-to-bar, 4 x 13 unbroken; 2:00 rest
AM
complete
A. 145 (PR off the blocks+5)
B. 175-195-205-215
C1. 105-115-125-130
C2. 105-115-125-130
C3. complete
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