2/14
Lifting %’s, MU exposure, UB strength, VO2 AB

A – Squat clean x 1/Below knee hang Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 3 min x 5 sets @ 225-235lbs, focus on clean tech work will be getting tall at top of second pull and creating more speed under the bar in the third pull at this loading

This got tough but I felt fast under. My receiving from front rack is awful.

B – Floating snatch grip deadlifts 4 sets of 8 @ 155lbs, rest 2 min. get shoulders over the bar early from the top, load hamstrings on eccentric and keep them engaged along with lats throughout the ROM.

C1 – Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
C2 – Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
C3 – Strict dips for depth x 2-3 + kipping dips with pause in bottom before kip x 3-5, rest as needed x 2-3 sets
D – Ring MU – 3 reps for speed/quality x 3 sets, rest as needed

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 1 min

This was kind of tough

E2 – Dbl DB OH static hold from straight leg seated @ 25-35/hand x 20-30 sec, rest 1 min

#35/25 sec
E3 – Bent over supinated grip BB rows x 8-10, rest 1 min x 3

135 unbroken

+
AB 35 cals @ 90% effort
rest 2 min x 5 sets (goal for these will be to finish each interval right around 2 min, hanging out around 375-400 watts consistently)

This was 90%. I think I had more energy more carbs yesterday.

1:52 Watts 425

1:49 451

1:42 480

1:40 491

1:38 533