160805

W4

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 5 x 15 sec Max Effort, rest 2:45

Complete. Dog sled plus 250 on top. 

+

24 min EMOM

1st- 5 TnG Power Snatch, 165# + Bike easy remaining time

2nd- 6 Unbroken Ring Muscle Ups + Bike easy remaining time

3rd- 4 Power Cleans, 225# TnG Unbroken + Double Unders in remaining time

4th- 12 Toes to Bar + Ski Erg easy remaining time

Complete. 

Last round tough. Grip. Bar slipped on power cleans. Was not UB. Gotta get better at these. 

MU 6 across. 

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 double for the day in 15 min **2 sec pause in catch **NOT TnG, 10-15 sec rest b/w reps

205. Felt like 225 today. 😳

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 12 min @ 80-95% of above, no misses

195 across. No misses. 

C. Front Squat @ 15X1, 4 x 2 reps, rest 2-3 min

315, 325, 325, 325

Tough. 

D. Front Rack Russian Step Ups, 3 x 5/leg, rest 60 sec b/w legs

155

Really drained today. Gotta recover well. 👍