Monday 4/24/17

Pre-session Mobility Prep

A. Ski Erg 1k @ negative split pace per 200m 

B. Squat Flow

C. Shoulder – Overhead + Band warmup
A. 3:48.2/1k Ski (1:59.2, 1:55.5, 1:54.0, 1:52.0, 1:50.0 pace per 200m)
B. Complete
C. Complete

Weightlifting
Warm up

A. Suggested snatch warm up

A1. 3 x romanian deadlift

A2. 3 x snatch high pull

A3. 3 x muscle snatch

A4. 3 x tempo overhead squat @ 23X1

A5. 3 x snatch balance

A6. 3 x power snatch to OHS 

A7. 3 x snatch pull under

A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#

Main set
A. Slow pull snatch – 15 x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts
115#, 115#, 125#, 125#, 135#, 135#, 140#, 140#, 145#, 145#, 150#, 150#, 155#, 155#, 160#

B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets of 3 reps @ 80-90% 1RM range
175#, 180#, 185#, 190#, 195#, 200#, 180# (7 sets of 3 reps)

Strength
A. Back squat – 4 x 5 @ 82%, go every 3:30
235#, 235#, 235#, 235# (82.5%)

Conditioning
A. 15 minute EMOM (5 rounds)
1- 15 Calorie Assault bike
2- 10 Front rack walking lunges, 155#
3- 6 Muscle ups
Complete

Splits:
Assault bike 35sec, 36sec, 37sec, 43sec, 41sec/15 cals 
Front rack lunges unbroken 30-33sec/10 reps
Muscle ups unbroken 23-30sec/6 reps

Strength
B. Alternate between B1 and B2 

B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2
B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 2 minutes before B1
B1. 35#, 35#, 35#, 35#
B2. 8 reps, 8 reps, 8 reps, 8 reps

Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/Mobility of your choice
A. Complete (81 cals, easy pace)
B. 4 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 5 minutes of low back smashing with lacrosse ball, 2 minutes of foam rolling thoracic spine