160912

Monday- A.M. Run Intervals + Position Work

Run 200m ALL OUT, rest 2 min x 3

30.8, 31.1, 30.3

+

3 sets

Run 800m + 30 sec HS Walk for distance

Rest 45 sec

Run 600m + 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec

Rest 45 sec

Run 400m + 30-40 sec Hollow Rock

Rest 45 sec

Set 1: 3:21.6, 2:35.5, 1:34.1

Set 2: 3:24.5, 2:39.6, 1:32.1

Set 3: 3:26.0, 2:41.6, 1:30.3

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 DU’s

245. 255 was right there. Closest I've been. Finally catching up with the old numbers. (260 is lifetime PR)

C. Back Squat, 3 x 2, rest 3-4 min b/w sets

425x2, 440x2, 455x1 (got a lil greedy)

+

10 min EMOM

1st- 10 GH Sit Ups + 10 Toes to Bar

2nd- 5 Front Squats + 5 Shoulder to OH, 135#

Complete