161024

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

1:43.2 avg/500m (1:43.8 goal)

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

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

235

B. Squat Snatch, 1/30 sec for 12 reps @ 75-80% of A **2 sec pause in catch

190 across. No misses

C. Front Squats, 2/min for 10 min @ 65% bar weight + chains

265+ chains

D. Reverse Sled Pull, 4 x 45 sec, rest 90 sec **slightly heavier

265 (on top of dog sled)

E. Forward Sled Drag, 4 x 45 sec, rest 90 sec **slightly heavier

265 (on top of dog sled)