161209

W4

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 1:15 min **rest 5 min b/w sets 4 & 5
1:40.0, 1:39.4, 1:39.4, 1:39.4,
1:39.6, 1:39.5, 1:39.4, 1:39.4

+

5 sets

Hollow Hold 45-60 sec unbroken **hold light DB b/w feet if possible

Rest as needed

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

Held 10# for hollow holds. 60 across. Tough.
20# for seated DB ext rot.

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, 5 singles @ 90-95%

245: 2/3
250: 2/2
255: 1/2
Not smooth today. 75 sec rest b/w reps.

B. Snatch High Pull @ 31X1, 3 x 3 reps @ 95-105%, rest 2 min **can use straps, priority is on shoulder position and pulling strength so don’t beat up your hands for no reason
270 across

C. Back Squat @ 85-92.5%, 3 x 3 reps, rest 2 min
430 across

D. Back Squat @ 2-5% heavier than last week, 3 x 8 reps, rest 2-3 min **no tempo
350 across.

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 12-15/leg, rest as needed
15 across. 2:30 between sets