160822

Monday- A.M. Run Intervals + Position Work

Run 1 mile @ 7:30 (7:28.2)

Rest 3 min

Run 800m @ 3:20 (3:18.8)

Rest 3 min

Run 400m @ 1:30 (1:29.5)

+

Run 200m ALL OUT, rest 3 min x 3

33.0, 31.2, 32.3

+

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

Best HS have been in a long time. More efficient too. Was getting ~65 feet or so. 

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

250

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

15/15 @225. 🙌

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

400 across. 

D. L-sit from Parallettes- 3 x Max Hold, rest 2 min **set plates or something up under your feet level with P’s

:30 (Jen said feet touched)

:47

:31

:30