Nicole Capurso & Shantai Dickerson – 5rm Pause Front Squats @ 200# & 205# respectively:
This will be our last week of 5s for BB Cycling. Next week will be a deload, then on to the 3s phase. If you are feeling a little beat up, good – you’re doing it right.
5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.