Don't worry about cutting or bulking for a few weeks IMO - focus on eating good food, lots of meat, and attacking the weights hard. You need to get stronger.
1. Sprints
3 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.
3 x 5-10-5
Done. Best time on the 5-10-5 was 4.4 for second and third set.
SESSION ONE
1. Snatch Complex
Power Snatch + Squat Snatch from blocks - Set up blocks so the bar starts at your knees. You can drop between reps. Work up to a heavy, but not max set.
40kg
40kg...
A. 6xSuper Squat Complex: 1 Good Morning + 2 Back Squats - Use a safety bar in you have one.
60/40/40/40/40/40
B. 100 Hip Extensions, not for time.
10/20/20/20/15/15
So the good...
1. Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees
40kg
50kg
60kg
65kg
70kg - baseline PR
1. Track
4x800 - On the 6 min mark run 800m as fast as possible.
Done. Each 800 was about 4 minutes. Pretty slow but I am a long way from my best running yet.
1. EMOMx14
Odd: 1 High Bar Pause Back Squat, 3 seconds at the bottom - 120kg
Even: 3 Muscle ups
Done. Kept this really easy because I knew what was to come, but this actually did feel great....
1. Run
8x400 - On the 3 min mark run 400m as fast as possible.
Did not time these but I think they averaged around 1:45. I suck at holding a decent pace over 400. I’m fast over 50, but can’t hold...
I imagine the cookies are having an effect, it sounds like your body is responding as it should after a fairly long period of low hormones/starvation (lol).