161125

W2

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 1:45 min **rest 5 min b/w sets 4 & 5

Rested between sets 5 and 6 by mistake. 🙃

1:39.7, 1:39.9, 1:39.3, 1:38.7, 1:38.8,

1:37.9, 1:38.2, 1:37.7

+

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. 60 sec across. 15#

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, 4 x 1.1, rest 10-15 sec b/w reps, 2 min b/w sets **all above 82.5%
225, 235, 245x1, 245, 252.5

B. Snatch High Pull @ 31X1, 3 x 4 reps @ 90-100%, rest 2 min **can use straps, priority is on shoulder position and pulling strength so don’t beat up your hands for no reason
250 across

C. Back Squat @ 85-87.5%, 3 x 3 reps, rest 2 min
405 across. Felt great.

D. Back Squat @ 2020 tempo @ 2-5% heavier than last week, 3 x 12 reps, rest 2-3 min
302.5 across

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 10-12/leg, rest as needed

Complete