160718

Monday- A.M. Run Intervals + Position Work

Run 800m @ 40-60 sec slower than mile PR pace, rest 2 min x 3

3:28.0, 3:23.0, 3:20.8

+

16 min EMOM

1st- 20 sec HS Walk for distance

2nd- 20-30 sec Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Did strict Mu into the ring dip hold to ensure positioning was same. 

P.M. Snatch Int + Drop sets + Back Squat + Core

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 + Snatch Balance, build to tough single for day in 12 min

225

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-95% of A

14/15 at 210. Missed my second rep, but got it within 45 secs. 

C. Back Squat, 3 x 12, rest 3-4 min b/w sets

290, 300, 315 (65-70% of 1 RM)

D. L-sit Hang from Bar- 10 sec/min for 10 min

Did 15 secs/min. Knew I could do it with good form. 👍