Tomorrow plan ahead, try and go for a moderate duration endurance
35-40 min jog
45-60 min bike ride
30 min swim
-whatever you can fit in, not super intense more restorative but longer. Friday will be normal work, saturday we have the party Sunday we will just hit some light OLY lifts. Next week is week 3 of wendler and I want some big 1+ numbers
1) Deadlift week 2
2) For this segment you are lifting every :20 for 5 minutes (same weight for all 3)
1st lift- Snatch
2nd lift- Hang Snatch
3rd Lift- Power Snatch
So minute 1 from 0-:20 you must snatch, then :20-:40 hang snatch :40-1:00 Power snatch
repeat the sequence 4 more times
weights should be between 115-165/75-115. If you miss move on. Play around with the weight ahead of time, you should be able to transition from power back to full seamlessly so no wide feet
3) 12 Minute AMRAP
3 Snatches (155/105)
4 Muscle ups
100m run
4) Partner up and alternate for 5 rounds
Sled push 60 ft up and back (moderate load)
your rest is your partner's push
5a) 50 strict ring rows (add weight if needed)
5b) GHR 3 x 8, 1 x ME
5c) Banded lateral side steps 4 x 12'
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