Snatch Deadlift
Rest 10 sec
Hang Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - Find a max cluster for the day, but nothing below parallel. Set terminates if you start to squat
Rest 1 min
Hang Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - Find a max cluster for the day, but nothing below parallel. Set terminates if you start to squat
Rest 1 min
185lbs for the snatch deadlift, 135lbs for the HPS
DL x 5 reps @ 65%, rest 2-3 min
DL x 5 reps @ 75%, rest 2-3 min
DLt x 5+ reps @ 85%
DL x 5 reps @ 75%, rest 2-3 min
DLt x 5+ reps @ 85%
295 - 325 - 355 (7 reps)
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7 Alternating Sets On the 4min:
Odd:
20 Cal C2 @ 10 damper standing (can do 15 cal on echo if needed)
30 Sec Wall Sit (90 degrees, feet flat)
10 Front Squats @ 40% of 1RM
Even:
20 Cal C2 @ 10/8 Damper standing
30 Sec Wall Sit (90 degress, feet flat)
20 Lunge Steps @ 50lbs DBs (farmers) (had to do these in place, no walking lunges)
+
7 Alternating Sets On the 4min:
Odd:
20 Cal C2 @ 10 damper standing (can do 15 cal on echo if needed)
30 Sec Wall Sit (90 degrees, feet flat)
10 Front Squats @ 40% of 1RM
Even:
20 Cal C2 @ 10/8 Damper standing
30 Sec Wall Sit (90 degress, feet flat)
20 Lunge Steps @ 50lbs DBs (farmers) (had to do these in place, no walking lunges)
115lbs for the FS, I did 7 sets because I hated the walking lunge steps and didn't want to do a 4th set of them. I held 320-350 watts on the bike. The wall sit was the most difficult part and it took probably 45 seconds on average to accumulate the 30 seconds in the wall sit position
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