161017

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2 sec faster than last week

30 sec FLR on Rings

1:45.6 avg (1:45.8 goal )

P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume

A. Power Snatch, build to 1RM for the day
230

B. Squat Snatch, 1/30 sec for 10 reps @ 75-80% of A **2 sec pause in catch
185 across. No misses.

C. Front Squats, 3/min for 10 min @ 60% bar weight + chains
245+chains. Complete.

D. Reverse Sled Pull, 4 x 45 sec, rest 90 sec
250

E. Forward Sled Drag, 4 x 45 sec, rest 90 sec
250

Worked on some modified HS progressions. Did box drags. Focusing on staying hollow; don't have the shape to go into straddle press yet.
http://instagram.com/p/BLn_OL1FrOI/