2/21
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 6 set, 2 sets each @ 225/235/245

This got spicy fast and I felt super tired a

B – Floating snatch grip deadlifts 4 sets of 10 @ 155lbs, rest 2 min

I didn’t video but I’m not sure I’m doing these right.

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 3-4 sets

D – Ring MU – 3 reps for speed/quality x 5 sets, rest as needed

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1.1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 1 min
E2 – Dbl DB OH static hold from straight leg seated @ 25-35/hand x 30-35 sec, rest 1 min
E3 – Bent over supinated grip BB rows x 10-12, rest 1 min x 3

35/30 sec got tough as hell
+

AB 35 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial

I felt so tired.

expressions
rest 2 min x 6 sets