160808

Monday- A.M. Run Intervals + Position Work

Run 800m in less than 3:20-3:25, rest 2 min x 3

3:13.8, 3:14.6, 3:19.6

+

Run 150m ALL OUT, rest 3 min x 4

20.3, 21.3. 21.2, 21.8

+

16 min EMOM

1st- 25 sec HS Walk for distance

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

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. HS walks were much better 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. Low Hang Snatch (Below Knee) + Snatch Balance, build to tough single for day in 12 min

240

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-100% of A **no misses

15/17 at 225. 😬

C. Back Squat, 3 x 7, rest 3-4 min b/w sets

357.5 across

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

4x30 secs, 1 min rest b/w