7:30 am
A.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
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B.
Emom for 10 minutes:
60 meter Shuttle run
Muscle-ups X 3 reps
11:00 am
C.
2nd attempt @ 225.
4:00 pm
E.
Run 3.2 km
-2nd 1000m run with 70 lb sandbag.
Results:
A) 155, 155, 155(1) - too ambitious, 145, 145, 145, 145, 150, 150, 150 (all sets + 26 lb chain weight)
B) Complete - all sets around :40 sec.
C) 185, 205, 225(1) - lost 1st snatch forward, 230
D) 135 - 10s, 155 - 10s, 175 - 13s, 185 - 14s + 2 attempts @ 225
E) 17:53 - was aiming for <15. work to do. sandbag was super akward.
Emom for 10 minutes:
60 meter Shuttle run
Muscle-ups X 3 reps
11:00 am
C.
Five sets of:
[Power] Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.
D.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)
E.
Run 3.2 km
-2nd 1000m run with 70 lb sandbag.
Results:
A) 155, 155, 155(1) - too ambitious, 145, 145, 145, 145, 150, 150, 150 (all sets + 26 lb chain weight)
B) Complete - all sets around :40 sec.
C) 185, 205, 225(1) - lost 1st snatch forward, 230
D) 135 - 10s, 155 - 10s, 175 - 13s, 185 - 14s + 2 attempts @ 225
E) 17:53 - was aiming for <15. work to do. sandbag was super akward.
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