5/22/2023

A.Squat Snatch; 1.1.1 x 3 sets; rest 20 sec; rest 2-3min (wave load - 72,77,82%)

175 - 180 - 185

B. .Wendler 5/3/1 DL Cycle (using 95%1RM for all %)
Working sets -
DL x 3 reps @ 70%, rest 2-3 min
DL x 3 reps @ 80%, rest 2-3 min
DL x 3+ reps @ 90%

365 - 395 - 425 (3 reps)

This is now at a point where double overhand grip strength is limiting weights used, though I generally undershoot these percentages anyway.

3 sets, start a new set every 10 min
Row 1k @ 30 min TT pace, into
Set 1: 40 wallballs @ 20lbs
Set 2: 30 wallballs @ 30lbs
Set 3: 20 dbl DB thrusters @ 50/hand

Set 1) 6min - 2:04/500m pace, 20/20 on the wall balls

Set 2) 5:48 - 2:04/500m pace, 10s on the wall balls

Set 3) 5:32 - 2:04/500m pace, 12/8 on the DB thrusters

Shoulder fatigue was an issue on the 30lb wall balls and DB thrusters