3FEB: Oly work and legs

Day 1 of the next phase of training.  This phase will be characterized by more of the same, but with a slight dose of Oly supplemental lifts to build my proficiency with snatches and cleans.

  1. recumbent bike:  1 mile in 3:00 minutes
  2. Agile-8 + back bridges
  3. Snatch grip power complex
    a. RDL:  95 x 3, 3, 3
    b. Power shrug: 95 x 3, 3, 3
    c. High pull: 95 x 3, 3, 3
    d. Muscle snatch: 95 x 3, 3, 3
  4. Front squat: 95x5;115x5;135x5; 155x5; 185x5, 5, 5
  5. Back squat: 155 x 20 (skipped 2nd and 3rd sets because lower back was spent)
  6. Unilateral leg press:  180 x 10/10, 10/10, 10/10
  7. Unilateral leg extension:  80 x 8/8, 8/8, 8/8
  8. Abduction: 110 x 12, 12, 12
  9. calves machine was busted

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