Lifting %’s, MU exposure, UB strength, VO2 AB
A – Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 2:30 min x 6 set, 2 sets each @ 225/245/250+

This was fine I ended at 260

B – Floating snatch grip deadlifts 4 sets of 10-12 @ 155lbs, rest 2 min (remember to grab some video this week)

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 – 4 reps for speed/quality x 4 sets, rest as needed

These felt good. My rings are on the side of the rig. So the shirt strap is taking a while to not swing so much.

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 30 sec
E2 – Parallette kipping HSPU x 2-3 reps for speed, go from a 2-4in deficit here, rest 60 sec

These were tough. I think with compression of pads I was more at a 6” deficit. I will get video next time.

E2 – Dbl DB OH static hold from straight leg seated @ 35/hand x 30-35 sec, rest 1 min
E3 – Bent over supinated grip BB rows x 12-14, rest 1 min x 3 155 for 13 highest set
+
AB 35 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial expressions
rest 2 min x 8 sets (take a 4-5 min break after 4 sets)