Coach:
Could you please recommend how to improve this protocol and WO? Thanks! M.
(This is what I did today)
-90 WO: 1,200 mg Alpha GPC
-45 WO: 2 Spike Tabs
-30 WO: 1 Scoop Power Drive
-15 WO: 20g BCAA’s, quad espresso
Peri WO: 2 Scoops Anaconda, at end of WO, 20g BCAA’s
Immediately Post WO: 2 Scoops Surge Recovery, 1 Scoop Power Drive
1g Vit C, 400mg Vit E. 20g Glutamine.
+45 WO: P/F meal, (40g protein)
WO = Progressive Pull
Power Snatch from Floor
95x1
105x1
115x1
125x1
135x1
Med Snatch Grip High Pull (to chest level)
175x2
205x2
235x2
265x2
285x1
Clean grip low pull (to waist level)
315x1
345x1
375x1
Double overhand deadlift:
400x1
430x1
465x1
500x1 (probably 98% 1RM)
Basically it WO was just to ramp to the final 2 sets of DL. All reps were hook grip + chalk. Wasn’t really a volume day. Total time 55 mins.
Happy to hear your critique!