160919

Monday- A.M. Run Intervals + Position Work

Run 100m ALL OUT, rest 1 min x 3

14.6, 15.6, 15.2

+

5-10 min Aerobic warm Up increasing pace each min

Complete 

+

Run 200m @ goal pace, rest 1 min x 2

44.2, 46.6 (sub 1:30/400m goal pace)

+

Run 400m @ goal pace

1:28.2

Rest 3-4 min

+

Run 1 mile for time **home trail since that’s where you train

5:58. 🙌 with the turnarounds, stoked with this. 

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 @ 155#, add 10#/min until failure  

235

B. Squat Snatch, 20 reps @ 205- all perfect reps, no foot movement in the catch.  Movement = no rep

7:27, Jen as judge. 1 no rep

+

12 min EMOM

1st- 20-40 sec Hollow Rock

2nd- 20-40 sec Sorenson Hold

3rd- 20-40 sec HS Hold

Complete 

Worked some freestanding hs holds afterwards (for quality/movement)