161118

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 2 min **rest 5 min b/w sets 4 & 5

1:39.3, 1:40.0, 1:39.6, 1:39.3
1:39.0, 1:39.3, 1:40.0, 1:39.9
(1:39.5 avg/500m)

+

5 sets

Hollow Hold 45-60 sec unbroken

Rest as needed

Seated DB External Rotation @ 30X1 tempo, 8/arm **focus on keeping shoulder packed down and back

Complete. Did 60 secs each time. Last set I could tell I was losing posterior pelvic tilt. Was gettin lordotic.
Did 15# for external rotation. I am weak in these. Especially left more than right. Shoulders felt better than they have in awhile afterwards. All that internal rotation from looking at a tablet all day. Ha.

P.M. Snatch Int + Snatch Pulls + Back Squat + Back Squat Vol + SL Bending

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch
Complete

+

A. Snatch Cluster, 3 x 1.1.1, rest 10-15 sec b/w reps, 2 min b/w sets **all above 80%
230
240
250. No misses. Stepped forward on last rep only. 🙌

B. Snatch High Pull @ 31X1, 3 x 5 reps @ 80-90%, rest 2 min **focus on shoulder position, good hip extension and keeping bar closer on the high pull.  Reset on the ground each time
240 across. Holy thumbs. Ha

C. Back Squat @ 80-85%, 3 x 3 reps, rest 2 min
385 across

D. Back Squat @ 2020 tempo @ 50-60%, 3 x 10 reps, rest 2-3 min
280 across

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 8-10/leg, rest as needed
Complete