3/17/2023

A. 8 sets:
Slow Snatch Grip Deadlift

I had to use the little L hooks that attach to the rig for the clean pin pulls, but they get in the way of my hands when I try to do snatches. Instead of that, I did a very slow snatch grip deadlift. I'm not sure what the tempo was, probably like 4-5 seconds on the ascent and descent, but I made sure it was slow

Rest 10 sec

Hang Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - around 65% Est 1RM HPS

115lbs - from the hip

Rest 1 min


6 sets:
12 Cal C2 Bike @ 10 Damper standing
10 UB Front Squats @ 30% of 1RM
12 Cal C2 Bike @ 10 Damper standing
20 UB Wall Balls @ 20
rest 2 min bw sets
Set 1) 2:48 - 1300 cals/hr and 1100 cals/hr on the bike

Set 2) 3:15 - 1100 cals/hr for both sets of 12 cals on the bike

Set 3) 3:15 - 1200 cals/hr and 1100 cals/hr on the bike

Set 4) 3:19 - 1200 cals/hr and 1100 cals/hr on the bike

Set 5) 3:20 - 1200 cals/hr and 1100 cals/hr on the bike

Set 6) 3:40 - 1200 cals/hr on both sets of 12 cals for the bike
+
RMU swing step complex:
3 arch to hollow swings + 1 arch to hip drive + 1 arch to pull to chest + 3 turnovers (no dip)
x 4 sets, rest 2 min btw

Cut the rest to 2min, probably could've done dips after the turnovers