160829

Monday- A.M. Run Intervals + Position Work

Run 200m ALL OUT, rest 3 min x 3

30.0, 31.5, 30.0

+

3 sets

Run 400m + 25 sec HS Walk for distance

Rest 60 sec

Run 400m + 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec

Rest 60 sec

Run 400m + 30-40 sec Hollow Rock

Rest 60 sec

Run 400m + 20-30 sec Chin Over Bar Hold

1) 1:31.5, 1:31.2, 1:31.0, 1:29.8

2) 1:30.2, 1:31.6, 1:30.5, 1:29.8

3) 1:30.8, 1:32.0, 1:31.8, 1:31.6

Postitioning getting better. Breathing better on run.

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, 1/60 sec **start @ 195#, add 10#/min until failure **20 Double Unders before each attempt

235

B. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **no double unders

245

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

410 across. 

D. Toes to Bar- 20 sec AMRAP, rest 10 sec x 4

15.15.12.8

Did fast kip. In hindsight, if I did longer, smooth kip, I would have totaled 2 more reps. Lesson learned.

E. Toes to Bar- 10 sec AMRAP, rest 20 sec x 4

7.7.7.7 fast kip.