161202

W3

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 1:30 min **rest 5 min b/w sets 4 & 5
1:39.4, 1:39.1, 1:38.5, 1:38.5
1:38.6, 1:39.0, 1:39.1, 1:38.7

+

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

60 across. Tried 20#, couldn't maintain form. Stayed at 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, 1/75 sec for 8 reps **all above 85%
230, 240, 245, 250,
255, 260, 260, 265 (no misses)
Was feeling good, had to go for it: 270 miss. 270 miss. 270 make. PR

B. Snatch High Pull @ 31X1, 3 x 3 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
260 across

C. Back Squat @ 85-90%, 3 x 3 reps, rest 2 min
417.5 across

D. Back Squat @ 2020 tempo @ 2-5% heavier than last week, 3 x 10 reps, rest 2-3 min
325 across

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 12-15/leg, rest as needed

15 across. (5-10 secs between legs, 2-3 min between sets)
Last 5 reps on last set got real. Haha.