161007

W2

Friday

A.M. Run + UB Gym + Run

Run 1 mile @ moderate pace

6:56

Rest 5 min

14 min EMOM

1st- 2 Legless Rope climb

2nd- 7-10 Strict HSPU’s, 3” deficit

Complete 10 across. Did legless with jump. Fastest set was :17. 👍

Rest 5 min

Run 1 mile @ same pace as first one

6:39.5. Didn't look at watch for both. Just felt good. 🙌

P.M. Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Low Hang Squat Snatch (below knee), 1/min for 15 min, start @ 70% and build off feel as long as everything feels solid **2 sec pause in catch position

Worked up to 245. Not a single miss brother. 🙌

B. Hang Power Snatch, 1 x 7, 1 x 12, 1 x 9, 1 x 7, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere

135, 155, 170, 180
Set of 170 little shaky. Definitely an improvement though.

C1. Back Squat @ 40X1, 4 x 4 reps, rest 30 sec

C2. GH Raises @ 20X1, 4 x 8-10, rest 2 min

450, 8 across. GH raises were no joke. Had Jen make sure I was staying tight/good positioning. Cueing me up. Tend to overextend. Surprise surprise. 

D. 150# Medball Bear Hug Squats, 4 x 5-10 unbroken, rest 2 min
10.10.10.10