Squat
Work up to a 5 Rep Max for the day.
5x135, 5x185, 5x205, 5x225, 5x245
Power Snatch
Work up to a 2 Rep Max for the day.
2x95, 2x105, 2x115, 2x115, 2x115
Then, one set of Squats at 50% for max reps: 24x155
Then, one set of Snatch Pulls at 110% of Snatch 1RM for max reps: 20x135
Time: 35:10
Assistance
4 Rounds:
8 Box Step-ups (per leg), 30 lb Dumbbells
8 Ground to Overheads, 75 lbs
10 Toes to Bar
Time: 14:20
Conditioning: Interval Run
800 Meters Slow: 4:25
800 Meters Fast: 3:24
800 Meters Fast: 3:15
800 Meters Slow: 4:15
*Rest one minute between intervals
Comments: Have to head out of town later so I wanted to get this one in before I left. Kind've tired from not sleeping well this weekend. 86 degrees with a heat index probably in the 90's.
Squats: Very happy with these sets. Especially following a distance run yesterday. My current 5RM is 255 so this was a good session of squats. Probably could have gotten a little deeper on that last set though. That burnout set sucked.
Power Snatch: Probably started a little too heavy. My form was definitely starting to break down at 115 so I stayed there. The burnout set of snatch pulls was pretty challenging. My hamstrings were already feeling pretty smoked.
Assistance: Ha ha.... Yes. This was a gasser, that's for sure. Especially the step-ups.
Interval Run: This should've been called, "So you think you can still move your legs.... we'll see about that." Definitely no PR's being set on these runs. My legs are destroyed. Time to go drive 3 hours. Have a good day!