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
1:39.3 avg/500m (1:39.8 goal)
35 secs on FLR on rings
P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume
A. 2-Position Pause Snatch, build to 1RM for the day (pause 2 sec at knee cap and above knee on the way up)
225
225
B. Squat Snatch, 1/30 sec for 14 reps @ 75-85% of A **2 sec pause in catch
205. No misses but stepped forward on one rep. So 13/14
205. No misses but stepped forward on one rep. So 13/14
C. Thrusters @ 65-80% of 1RM Thruster, 2/min for 8 min
I think my 1 RM thruster is 280?. Cannot remember.
215 across.
I think my 1 RM thruster is 280?. Cannot remember.
215 across.
D. Reverse Sled Pull, 4 x 35 sec, rest 90 sec **slightly heavier
285
285
E. Forward Sled Drag, 4 x 35 sec, rest 90 sec **slightly heavier
285
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