4/6

AM
AB 4 min progressive intensity, faster every 60 sec, then kick for last 30 sec
rest walk 4-6 min x 5 sets
example progressions
Min 0-1: 300 watts
Min 1-2: 350 watts
Min 2-3: 400 watts
Min 3-3:30: 450 watts
Min 3:30-4: 500+ wattsI tried doing the same as last week 350/400/450/500/550+ and only made two sets (I wouldn’t of held quality for 5 sets) so jumped back down to what you recommended. A – Squat snatch singles x 3 reps @ 93%, 3 reps @ 95%, and 2-3 attempts at 98+%, rest 2-3 min bt attemptsI felt great. It may sound weird but I think sat oVHD squat Prepped me for today. Bc heavy snatch felt really really good. Bailed on 242 last sets but hit the rest well.
B – Clean and jerk singles x 2 reps @ 88%, 2 reps @ 92%, and 1 attempt @ 95+%, rest 3 min bt attempts….hit all the way up to 296 again felt great. C – Clean pulls 3 sets of 2 @ 110-120% best clean, rest 2-3 minThis was at 345/345/355 and it was rough again
D – Clean grip deadlift cluster – 3.3.3, rest 20 sec/3 min x 3 sets (build in load from last week)This I stayed at 355. Thought I wouldnt make it hit. Decided to hold on and take it for a ride and did fine.
F1 – Banded abductions from glute bridge hold x 18-21, rest 30 sec
F2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec
F3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 setsGlutes on fire. Literally