MCFSB: Week 3 Day 4

Deadlifts:

10×300#
8×300#
10×300#

Protocol:

20×154#
Half rep explosive exercise

Biceps:

BB Curl 3×6 @ 115#
Preacher Curl 10×95#, 10×95#, 6×95#

METCON:

AMRAP in 10 min of:

5 One Arm KB Snatch (RT) 2 pood(scaled to 60#)
5 One Arm KB Snatch (LT) 2 pood(scaled to 60#)
5 Hand Stand Push Ups

Completed:
10 Rounds and 5 on my right arm in 10 min

Notes:
-Deadlifts went well, working on keeping the lower back straight and strict.
-Go up in protocol weight
-METCON, Next time do 2 pood, I had never done this exercise so I scaled to 60#, but I really did not need to.

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