20 x bar work
65 x 6
105 x 6
145 x (6)3
145kg x 6 Back Squat
Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 15) + (bw x 15))3
Snatch:
20 x bar work
50 x 3
70 x 3
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
100 x 1
97.5 x M
97.5 x 1
100 x 1
102.5 x 1
105 x 1
107.5 x M
107.5 x 1
110 x M
110 x 1
110kg Snatch
Snatch Pull:
110 x 5
115 x 3/2
120 x 2/2/1
* Notes:
- The start of another ramp up to higher numbers. The back squats were pretty darn easy -- as you can tell from the warm up leading to the top/working weight of 145kg. That is probably the easiest and fastest warm up -- ever!
- All of the snatches today felt slightly forward, resulting in a step forward upon the ascent from the squat (receiving) position. Other than that, they went fairly well. I did have a few missed lifts that were caused by lack of focus and rigidity in my shoulder and back upon reception -- things to fix!
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