Workout: Strength

10 min Row @ Easy Pace

Then:

ASLR, Bretzel, DROM, Kneeling Halos

3x5 Goblet Sq @ 32 kg

3x10 KB Swing @ 32 kg

Then:

Work up to 90% Deadlift 1RM

3x5 DL @ 50% 1RM/C&P Ladder 1-3 @ 16kg

3x4 DL @ 60% 1RM/C&P Ladder 1-3 @ 24kg

3x3 DL @ 70% 1RM/C&P Ladder 1-3 @ 32/36kg

3x2 DL @ 80% 1RM/C&P Ladder 1-1 @ 40kg

6x1 DL @ 90% 1RM

Then:

Snatch MVO2

15:15/ 20 sets/ @ 24kg

Then:

Cooldown

Notes:

*DL @ 50% - 225#

*DL @ 60% - 270#

*DL @ 70% - 315#

*DL @ 80% - 355#

*DL @ 90% - 405#

I added 5# to my 90% DL, hopefully will improve my 1RM. This is the second time doing the DL with the shoulder width stance rather then Sumo Stance. I'm happy with it and didn't think I would be as successful as my Sumo Stance; form suffer a bit but felt good overall.

I threw in some Clean & Press, didn't do as many sets, broke the sets up and left out the Clean & Press on the DL Heavy Singles. The Snatches felt good, I did 200 Snatches in 10 min which is the RSST score.