10/31/16

AM
Assault Bike
4 minutes @ 175 watts
1 minute rest
4 minutes @ 225 watts
1 minute rest
*continue in this sequence, adding 50 watts until failure*
175, 225, 275, 325
(didn't attempt 375, 325 wrecked me)
+
20 minutes mobility. Done.

PM
A. Snatch (from full extension) 4 x 3 rest 90 seconds (all at 65# or heavier)
65# x2, 70#x2
B. Snatch Balance 5 x 1 rest 2 minutes - all at 135# or heavier (pause 1-2 seconds in bottom)
135#, 140#, 145, 150x2

C. Deficit Halting Snatch Pull to Knee (1 second pause) 4 x 3 rest 2 minutes (stand on 45# plate) @ 175# or heavier
180#x2, 185, 190

D. Front Squats 3 reps Every 3:00 x 12 minutes @ 85% 205#

E. Banded Hamstring Curls x 100 reps (blue band). Done.