161031

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

1:41.1 avg/500m (1:41.8 avg/500m goal) (did 35 sec on FLR)

Breathing rhythm is getting more controlled/consistent.

This IS meditation. Ha

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

A. Pause  Snatch Balance, build to 1RM for the day (pause 2 sec at knee cap on the way up)
250

B. Squat Snatch, 1/30 sec for 12 reps @ 75-80% of A **2 sec pause in catch
Complete at 205.

C. Front Squats, 1/45 for 14 reps @ 70% bar weight + chains
285+chains.

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

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