170113

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

1:18, 1:17, 1:17 peak

+

Row 3 x 20 sec MAX EFFORT, rest 2 min

1:21.3 avg, 123m

1:20.6 avg, 124m

1:20.6 avg, 124m

+

Row 2000m @ 5k pace, rest 90 sec x 2

7:11.6, 1:47.9 avg/500m

7:13.6, 1:48.4 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

Set work time 2:30/rest 3:00

Hollow hold with 22.5#: 60, 60, 60, 60, 60 (really tough)

Chin over bar hold: 30 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

155 across

B. Squat Snatch, build to 3RM TnG

250x3

C. Snatch Pull from Below Knee, 3 x 3 reps, rest 2 min **85-100% 1RM- good positions, good hip extension, strong shrug

265 across

D. Back Squat, 3 x 3, rest 2 min **425# across

Complete

+

8 min AMRAP

8 Thrusters, 115#

8 CTB Pull-Ups

8 Burpees over Bar- lateral

7+0.