161216

W5

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 1:00 min **rest 5 min b/w sets 4 & 5

1:39.5, 1:39.5, 1:39.4, 1:39.6,

1:39.5, 1:39.5, 1:39.4, 1:39.5

+

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

Complete. 12.5# DB, 60 sec across. 

22.5# 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 @ 90-97%

No misses. 245, 250, 250, 255, 260

B. Snatch High Pull @ 31X1, 1/45 sec for 9 reps @ 100-110% **make sure getting bar above belly button, don’t increase if you can’t.  Drop from the top, no straps
270 across. Bar one inch above belly button.

C. Back Squat @ 85-95%, 4, 4, 2, 2 reps, rest 2 min
425, 425, 442.5, 445

D. Back Squat @ 5-10% heavier than last week, 3 x 5 reps, rest 2-3 min **no tempo
395 across

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

15 across.