Week 3, Day 1

Hang snatch (knee): 3RM, 95% x 3 x 2, 90% x 3 x 2
Back squat: 5RM, 95% x 5 x 2, 90% x 5 x 2
Halting snatch deadlift*: 3 x 5

*Snatch deadlifts are first pull only today. Just bring the bar to the top of the knee, hold, then lower (not drop) back to the platform. Really work on shifting the weight to your heels and sweeping the bar back with your lats!

Mark, Molly, and Stephen up at CFM last weekend representing Industrious.

Week three of our new program is upon us! We've got a heck of a lot of volume to get through this week. Yup, that's FOUR back-off sets after hitting a heavy set. These should be HARD (but do-able)! Try to increase the weight on those heavy sets over what you did last week, even if it's only a kilo or two. Hit it hard this week and we will have a "lighter" week next week...sort of.