05.13
AM
45:00 AirDyne @ Z1
PM
A. 1 high-hang squat snatch + 1 squat snatch (drop & quick reset between), build quickly to a max
B. Back squat, 4-3-2, 31X1; 3:00 rest
C1. Close-grip bench, 8-6-4-4, 20X1; :60 rest
C2. Pendlay rows, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 4 x 10 unbroken; rest as needed
B. Back squat, 4-3-2, 31X1; 3:00 rest
C1. Close-grip bench, 8-6-4-4, 20X1; :60 rest
C2. Pendlay rows, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 4 x 10 unbroken; rest as needed
AM
complete
PM
A. 140 (Hang snatch PR+10)
B. 200-220-230
C1. 95-105-110-115
C2. 105-110-115-120
D. complete
