Speed Strength: Back Squat, Power Snatch, Front Squat GHD Sit-ups, Back Extensions, and CTB Chin-ups

Sunday 11-21 OPT Day

speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

Training Outcomes:
A1. 250-270-290
A2. 150-170-190(x2)-180(x3) Should have just stuck with 185 instead of jumping to 190.
B. 255-255-265
C1. as Rx'd
C2. as Rx'd
C3. as Rx'd