5/1/2023

A. Clean; Pause Clean/Jerk: 1.1.1 X 3 sets; rest 20 sec b/t reps; rest 2-3 min b/t sets - 65-75% 1RM - Set 1 = 1 sec pause at mid thigh, set 2 = pause at knee, set 3 = pause at 2" below knee

185 - 205 - 225

B. .Wendler 5/3/1 Squat Cycle (Deload) (using 90%1RM for all %)
Front squat x 5 @ 40%, rest 60 sec
Front squat x 5 @ 50%, rest 60 sec
Front squat x 5 @ 60%, rest 90-120 sec

205 - 225 - 225

10min AMRAP:
10 Deadlifts @ 185lhs
10 Cal Row
10 Power Snatch @ 75lbs
10 TTB

4 Rounds + 3 deadlifts

Round 1 - 5/5 on everything but the row

Rounds 2 and 3 - UB DL, 5/5 on the PS and T2B

Round 4 - UB DL and PS, 5/5 T2B

Pacing was too slow, I was expecting my abs to cramp and for the transition from T2B into the DL to be worse. Going 5/5 on the PS and T2B would've stayed had I pushed the pace, but I think increasing my pace on the row and speeding up some transitions would've gotten me deeper into the 5th round