Monday June 6, 2017

1. Warm up:
A. Perform at RPE 6:
Run 400 meters
Ski 400 meters
Bike 20 calories
4:19

B. Shoulder warm up & Squat warm up:
Completed

2. Strength:
A. 4 Sets
Back squat x 3 reps at 270# (90%)
New set every 2:30
*Max reps on last set
135 x 8, 185 x 6, 205 x 4, 245 x 2, 265 x 1, 285 x 1
270 x 3 reps x 3 sets
270 x 7 reps x 1 set

B. Snatch
Take 15-20 minutes to build to a heavy 3 rep (start clock around 70%)
135 x 3, 145 x 3, 155 x 3, 165 x 3, 170 x 3

Then...

Every 10 seconds for 8 minutes (48 reps)
1 Squat snatch at 135# (77%)
Completed, 48 reps in 7:52

3. Conditioning:
A. Assault bike
10 x 1 minute work : 1 minute rest
RPE 6 ---> 10 (Start at RPE 6 and build progressively to the last few sets at RPE 10)
21 cals, 20 cals, 21 cals, 21 cals, 21 cals, 21 cals, 21 cals, 22 cals, 23 cals, 25 cals
Total 216 cals

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

4. Strength:
A. 4 Sets
Strict press x 3 reps at 120# (90%)
Rest 1 minute
Single arm DB row x 12/12 reps at 55# (AHAFA)
Rest 2-3 minutes
*Last set of strict press is max reps
SP: 120# x 3 reps x 3 sets
120# x 7 reps x 1 set
DBR: 55# x 12/12 reps x 4 sets