A. Back Squat 5 x 3 ; 3 sec pause in bottom ~begin 67%, NTE 70% *include video of last set
(down confidently and quickly; goal here is to not ease into the depth, but to find that rock bottom right away)
3 sets 140
2 sets 145
B. 7x 1 Eccentric Clean DL + Clean NTE 7 working attempts *video last set
a) pause in high hang
b) 2 sec lower to knee
c) 2 sec pause at knee
d) 2 sec lower to just above floor (feel weight transfer from heel to mid foot)
e) 2 sec pause just above floor
f) Clean: focus on strong first pull as weight shifts back to into the heel as knees get out of the way
105,115,120,125,130,135,140
I love to clean - these all felt solid!
140
C. Skill: Muscle Up transition 3 x 4
Rest 3 min ** No dip, only pull to bottom of dip and straight back down into next kip swing, no press out in dip (
Complete, these were really fun
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