160826

W7

Friday A.M. LP + Mixed Aerobic  

Heavy Sled Push, 3 x 30 sec ME rest 4 min **little lighter load, stay grinding 30 sec straight

225 on top. Holy legs. Ha

+

3 sets @ high consistent effort, mix and match order each set

Row 300m

Ski 15 Cals

Bike 25 Cals

4 Bar-Muscle Ups

20 Alt DB Snatch, 55#

7 Burpee Box Jumps, 30”

Rest 3 min b/w sets

5:12, 5:16, 5:22

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 up to 3 attempts @ 1RM **treat it like a meet or competition, only 3 attempts

Bombed out. Completed B then worked back up to 230. 

B. Squat Snatch w/ 2 sec Pause in catch, 1/30 sec for 10 min @ 75% of above, no misses

170 across. 

C. Front Rack Step Ups to 20”, 2 x 10/leg, rest 60 sec b/w legs

185 across 

+

3 rounds for time:

10 Power Snatch, 95#

10 Toes to Bar

35 Double Unders

3:38

Goal was 3:00 or better. Rushed myself on round 2. Tripped twice. Gotta be under control.