170106

W2

Friday

A.M. Row 10 sec + 20 sec + 2000’s + Core/Pulling Static

(yes, same as last week.  Want this session to get easier as progression- full effort on sprints trying to increase speed but keep 2k’s the same as last week, don’t sprint out even if feeling it)

Row 3 x 10 sec MAX EFFORT, rest 2 min
1:17 peak, 1:17 peak, 1:16 peak

+

Row 3 x 20 sec MAX EFFORT, rest 2 min
1:20.6 avg, 124 m
1:20.0 avg, 125 m
1:20.6 avg, 124 m

+

Row 2000m @ 5k pace, rest 90 sec x 2
7:11.0, 1:47.7 avg/500m
7:11.8, 1:47.9 avg/500m

+

5 sets

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

Rest as needed

Chin Over Bar Hold 20-30 sec

Rest as needed

22.5# hollow: 60, 60, 60, 54, 52 secs
30 sec across for chin over bar.
Kept sets 1:1. Got to failure on last sets of hollow holds. 
Goal next week is to complete 60 secs across.

P.M. Snatch Int + Snatch Pulls + Back Squat + SL Vol/UB Pulling

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. Below Knee Hang Muscle Snatch, 3 x 3, rest 90 sec *moderate load, fast turnover, strong shoulders
145, 145, 150

B. Squat Snatch + Hang (mid thigh) Squat Snatch, tough complex in 15 min **2 sec pause in catch of full squat, drop power snatch from the top
250x2, 260x1

C. Snatch Pull from Below Knee, 3 x 3 reps, rest 2 min **85-95% 1RM- good positions, good hip extension, strong shrug
260 across

D. Back Squat, 3 x 3, rest 2 min **415# across
415 across. Felt good

E1. Thruster, 3 x 14 reps, rest 30 sec **start @ 155# and build but keep smooth and unbroken

E2. CTB Pull-Ups, 3 x 28 unbroken, rest 3 min

155, 170, 185

28, 28, 23 😕 On last set. Kipped last 5 and could not hang on. Just went.

Rhythm getting smoother.