Last 2 days of training!

THURSDAY

PM-

Lombardi pool was closed, so

AirDyne 5 x 3 minute intervals
-3 minutes rest.

-(miles) .88, .87, .87, .87, .88

Alternated 3-minute rounds with Brian. Each of us did mobility work during our rest periods.

then,

RIVER TIME!

FRIDAY

AM-

D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb)
6 Handstand Push-Ups to 6″/4″ Deficit

-4:55

Brian & I did Part D. first after finishing coaching this morning.

PM-

A.

Every minute, on the minute, for 10 minutes:

Hang Snatch x 1 rep

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

-155, 170, 185, 200, 210, 215, 225, 225 (miss, threw it overhead), 225, 240, + a make-up single @ 245.

B.

Every minute, on the minute, for 10 minutes:

Hang Clean + Jerk

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

-185, 205, 225, 235, 245, 255, 265, 275, 275, 275

C.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

-315 x 5, 350 x 3, 405 x 1, 425 x 1, 435 x 1, 445 x 1

445.