2/19 (DSGN overlap)
Part 1 – Strength:
A. Below Knee Paused Squat Snatch x 1 + Squat Snatch x1; Rest 15 sec b/t reps; Rest 2 min b/t sets x 5 sets
165×1, 175×2, 185×2
B. Power Clean x 2 + Squat Clean x 1; Rest 12 sec b/t reps; Rest 2 min b/t sets x 3-5 complexes
225 across
C. BB clean grip floating deadlifts; 6 reps x4, rest 2 min
215
Part 2 – Cycling Speed:
10 sets for times:
5 Strict HSPU’s
10 TTB
15ft HS Walk
Rest 60-90 sec b/t sets
51-48-51-49-47-48-44-47-48-51 (took a little longer break after 6, original I had planned to modify in some capacity, at this point, Michelle was calling it and then she told me I had to finish)
Every 90-120 sec x 6 sets:
5 S2O – 115/75#
10 Deadlift – 115/75#
15 Box Jumps – 24/20″, any how
Did about 9 step ups per round and mixed in the box jumps strategically – longest round was 1:03 – went new set every 120
Part 3 – Core Finisher
3 sets:
D1. GHD Circling Back Extensions: 5-7 reps/side + 10-15 sec SL GHD Sorenson Hold/side
Did this piece at gym and did D2 at home – was running low on energy and had been in the gym a long time
D2. Star plank from elbow: 30 sec/side; rest 10 sec bt sides
Rest 90 sec b/t each