DCF Comp

Deload week, workouts have been taking 60 mins or less, which is nice. Here's what we've done:

Mon

Wide Stance Box Squat

6x6 @ 2121 - worked up to 225lb, working on keeping hip/lower spine from overextending and keeping torso as vertical as possible

4 Rounds

10-12 Deadlifts @ 3121 - 185lb

90s rest

8-10 Walking Lunges - 32kg KB per hand

90s rest

4 Sets at 80%

3 min Row for Calories

2 min rest

\\ 50 calories per round, rowed the fourth set without looking at the monitor, all feel baby

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Tues

6x1 Three Position Snatch (Hi Hang, Top of Knee, Below Knee) at 55%

\\ Worked up to 45kg, working on setting my shoulders in the catch

8x1 Snatch Pull

\\ Worked up to 110kg, felt good

4 sets @ 100%:
40 second AMRAP:
200m row
AMRAP burpees
Rest 2 minutes between sets

\\ First set row took 39 seconds, 0 burpees, scaled to 175m for the remaining rounds, 4-3-3 burpees

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Weds

15 mins practicing HSPU

\\ Strict HSPU hurt my right shoulder, like strict presses, kipping HSPU feel good though

4 sets @ 100%:
20 second burpee Sprint
Rest 2:30 minutes

\\ 14-14-13-13

10-9-8-7-6-5-4-3-2-1
Unbroken kb swing
Strict dips

\\ 4:21 - 28kg KB (American style), ring dips, should have used 32kg KB, KBS and dips unbroken