160815

Monday- A.M. Run Intervals + Position Work

Run 800m in less than 3:20, rest 2 min x 3:18.5, 3:18.7, 3:18.0

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Run 150m ALL OUT, rest 3 min x 4

Complete. 

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16 min EMOM

1st- 25 sec HS Walk for distance

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

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Best day of HS on this cycle. 

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

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

220 or 230. I jumped to 240 and didn't make it. Should have made smaller jumps. Actually felt pretty decent today. 

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 80-90% of A **no misses

210. Had 2 misses then made within 45 secs. Had 1 miss at rep 15. 😠 no excuses. 

C. Back Squat, 3 x 5, rest 3-4 min b/w sets

380 across. 

D. L-sit Hang from Bar- 4 x 35 sec, rest as needed

Complete. 1 min rest between.