3/14/2023

A. Heaving Snatch Balance: 1 rep every 15 sec x 3 reps; rest 2 min x 3 sets - Bar Stays overhead during rest within set. Light load working positions

75lbs - this got spicy in the second set

B. Slow Pull Snatch: 1.1.1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2 min b/t sets - 3 sec to knee on each rep; 55-70% 1RM Sn

115lbs

C. Box Squat w/ Chains or Bands: 9,9,9; rest 2 min b/t sets - 1 sec pause on box; around 8/10 RPE by final rep, No major drop in speed

185lbs + 2 bands on each side

3 Rounds, for Quality:
10 Deadlifts @ 35,45,55% 1RM
15 KBS @ 70/53#
20 Banded Goodmornings
200m Air Assault Run
1min reset bewteen rounds

I used 165lbs, 185lbs, and 205lbs for the deadlifts. On the first two rounds I used my fatgripz and the second round at 185lbs was incredibly difficult. The gym I'm at has an air assault runner (and heavy sandbags) so I took the opportunity to use it for this part

Row 15min @ 10 Damper @ less than 18 strokes per minutes - smooth effort around 150 BPM HR

2:02.5/500m and about 16 strokes/min, not sure about heart rate but I tried to keep the pace below my known 30min TT