Back Uprises on a Bar

Deadlift 
5 x 7 

 275, 295, 305, 315, 335 

 Felt really good on the deadlift a today. I was jumping up by 10s the first few sets, but then after hitting 315 with not too much struggle I jumped up 20 pounds to 335 I got it solid. 

 Snatch Balances 6 x 2 (for technique) 

 95, 125, 135, 155, 165, 185 

 I could have gone a good bit heavier than this, but I wanted to work on speed under the bar and catching it in a good position. 

 3 Position Snatch Pull 
Ground + Low Hang + High Hang 

 135, 155, 165, 185 

 The purpose of this was just to get some heavy snatch pulls and to work on the sweep. 

 Took a little break to have lunch and hang out by the pool. Then at 3:00 I did… 

 5 rounds for time: 
5 Deadliffs 305#
15 GHDSU 
6:27 

 This is a good combination… it lit my core up real nice! 

 Back Uprise on a Bar 
Spent 30 minutes Practicing 


After I got a good rep (which took me about 5 minutes) I kept practicing to try and get it more efficient. 

 DM

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