Thursday, 10/1: Twaining...

"Twaining, twue twaining is what bwings us togefah today."

Week 6, Day 4

1. Snatch: 2 rounds of 3, 2, 1 in the snatch, then after the second wave hit one more single. You can control the weight with how you feel today, but a decent wave would have percentages around 75% for 3, 80% for 2, and 85% for 1. So it would look something like this: (75%x3, 80%x2, 85%x1)x2 rounds, 90-95%x1. If this sounds confusing, just ask what you need clarification on.
2. Snatch Pull: 4 sets of 3, try to go heavier than 100% if the speed is still up to snuff.
3. Weighted Pull Ups: 5 sets of 5 reps
4. Back Ext: 3 sets of 10 reps, use some weight
5. Weighted Abs: 5 sets

Randomizer Option:

Back Squat: 5 sets of 1

20 min. of:
400m Run
20 Sit Ups
15 Push Ups
10 Pull Ups

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