7/1

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%

All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results. I understand some people went above 95% on Friday’s squats and set new PRs. If you did so, please do not consider that your new PR for purposes of these squat sessions…I assure you that you would regret doing so. 

A) 275
-Elbow under flexion didn’t feel great so I stopped after set 3.

B) 135, 155, 185, 195, 205(5/6)
-29/30 for the day! I’ll take that!

C) 280, 320, 365
-All sets felt good.

D) Skipped
-I know I know. My legs were smoked after the burpee/DU couplet from the mainsite a few days ago. Score on that one was 12 rounds plus 10 btw.