160715

W1

Friday A.M. Threshold Run + Sport EMOM  

Run 400m @ mile TT pace, rest 1 min x 4

1:30.5, 1:24.1, 1:23.6, 1:23.1

+

15 min EMOM

1st- 10 CTB Pull Ups

2nd- 5-10 Strict Deficit HSPU’s- 3”

3rd- 12 Cal Ski Erg

Complete. 10 hspu across. 

+

Run 400m @ mile TT pace, rest 1 min x 4

1:22.8, 1:23.3, 1:23.0, 1:22.7

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete. 

+

A. Power Snatch, build to tough single for the day in 15 min **2 sec pause in catch

225. 230, but wasn't power. 

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 10 min @ 80-85% of above, no misses

185 across, no misses. These felt good. 

C. Front Squat @ 80X2 tempo, 3 sets to a tough triple for the day

225, 255, 280

D. Front Rack Russian Step Ups, 3 x 10/leg, rest 60 sec b/w legs

135 across