161223

W6

Friday

A.M. Row 500’s + Core/Scap

4 x 1000m @ 2k pace, rest 90 sec **rest 5 min b/w sets 2 & 3 **start at slightly slower than 2k pace and try to hit last one at slightly faster than 2k pace

3:25.6 (1:42.8 avg/500m), 3:25.5 (1:42.7 avg/500m)

3:24.8 (1:42.4 avg/500m), 3:25.4 (1:42.7 avg/500m)

+

3 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

15# hollow hold, 60 secs.
22.5# DB external rotation

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, tough single, 1RM if feeling good
275. PR
https://goo.gl/photos/cj8iQKcgKehM1qm67

B. Back Squat, tough single 1RM if feeling good
475. PR

C. Squat Clean @ 225#, 30 reps for time
4:20

+

Rest as needed

+

CTB Pull-Up Unbroken Ladder- 1-2-3-4-5-6-7-8-9-10 for time
1:55