160902

W8

Friday A.M. LP + Mixed Aerobic  

Heavy Sled Push, 2 x 40 sec ME rest 4 min **225#, stay grinding 40 sec straight

Complete. 

+

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

Row 350m

Ski 15 Cals

Bike 25 Cals

5 Bar-Muscle Ups

15 Double DB Ground to OH, 55# DB’s

45 Double unders

Rest 3 min b/w sets

6:04, 6:18, 6:44

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. Hang Squat Snatch, build up to 3 attempts @ 1RM **treat it like a meet or competition, only 3 attempts **focus

230, 240, 250(x)

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

180 across. No misses. 

C. Front Rack Step Ups to 20”, 2 x 8/leg, rest 60 sec b/w legs

190 across. 

+

3RFT:

10 Muscle Ups

14 Overhead Squats, 155#

21 Cal Row

I know this sounds stupid. But I honestly can't remember if it was 8:31 or 8:51. So it 8:51 it is. 

MU were 10.10.7.3

Just gotta go faster  🏎🏁