Friday June 23, 2017

Session 1:

1. Warm up:
30 cal Assault bike
20 Band pull-aparts
:45 Second handstand hold
500 meter Ski erg
20 Band pull-aparts
:45 Second handstand hold
Completed

2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 290, 290, 290, 290 x 2 reps

3. Conditioning:
"Daniel"
For time
50 Pull-ups
Run 400 meters
21 Thrusters, 95#
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups
12:01

Pull-ups 37-9-4, 20-10-10-8-2
Runs 1:36, 3:26, 1:49
Thrusters unbroken, unbroken

4. Strength:
Power snatch
7 x 3 TnG Power snatch at 80%+
New set every 1:30
135# across (84%)

Then...

6 x 2 Snatch lift-offs + 1 Snatch pull (pause for 3 seconds at knee cap on each of the lift-offs)
Use 90-95% of 1RM snatch
New set every 2:00
160# x 2+1 reps x 3 sets
165# x 2+1 reps x 3 sets

5. Accessory:
D-Ball Carry (bear-hug)
3 x 100 meters
Rest 2:00
Completed, 8:12 with 100#

6. Cool down:
10 Minutes of Assault bike at easy pace
Completed

Session 2:

7. Conditioning:
Rowing intervals
4 x 750 meter Row
Rest 3:00
2:36.4, 2:36.0, 2:35.3, 2:32.8
Total time 19:20

Pace (500m) by interval 1:44.2, 1:44.0, 1:43.5, 1:41.8 (1:43.4 avg.)
Max HR 193 bpm, Avg HR 168 bpm