160725

Monday- A.M. Run Intervals + Position Work

Run 800m @ 40-60 sec slower than mile PR pace, rest 2 min x 4

3:30.2, 3:24.3, 3:22.1, 3:21.5

+

16 min EMOM

1st- 25 sec HS Walk for distance

2nd- 20-30 sec Strict MU to Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Better speed on HS walk today. 

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

240

Felt solid here. 

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-100% of A

235x2 reps. 225 for rest. Had 3 or so misses. 😠 Extended it out to get 15 reps.

This is progress though. 👍 gotta get more consistent.

C. Back Squat, 3 x 10, rest 3-4 min b/w sets

315, 325, 335

D. L-sit Hang from Bar- 4 x 20-30 sec, rest as needed

4x30 secs, 2 min rest b/w