Rx: Thursday January 20th

Explosive Strength/Absolute Strength/
Strength Endurance: PM

10-9-8-7-6-5-4-3-2-1 reps
Back Extension
Walking Lunge Steps
Decline Sit Ups
For Completion:

Knee Jumps(seated/ext): 5 x 2 jumps, rest 20 sec
Knee Jump + 43" Box Jump: 5 x 2 jumps, rest 10 sec

Cam-Bar Zercher Squat(RAW): 135 x 3, 185 x 3, 225 x 3,
275 x 3, 315 x 3, 335 x 1, 360 x 1, 375 x 1

Hang Snatch + Snatch: 30kg x 3+3, 40kg x 2+2,
50kg x 1+1
Snatch: 60kg x 2, 70kg x 1, 80kg x 1, 90kg x F/1,
208# x F/F
Hang Snatch: 80kg x F/F/1
Snatch: 80kg x 1/F/F

10-9-8-7-6-5-4-3-2-1 reps
Pistols
CTB
For Time: 5:57

*Big weight in the Z-Squat...cam-bar comes in
handy when rotating exercises. Warmed up with
some knee jumps & added a lil twist with a 43"
box jump. Did some Snatches of the ground &
hit 90kg on my 2nd attempt. I'm still not getting
full extension but getting away with my strong
pull. A working progress...