5/15/17

AM

A. Snatch Positional Work/Prep x 10 minutes (with me)

B. Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep

*Sets 1-2 – 65-75%

*Sets 3-4 – 80-85%

*Sets 5-6 – 85-90%

*Sets 7-8 – 90-95%

*Sets 9-10 – 95-105%

Worked up to 140. Then failed 145 3x

Feet were being weird 

C. Snatch Pull 3 x 3 @ 165# rest 2:00. Done. 

D. Front Squat Cluster 1.1.1 rest :10 rest 2:00 x 5 sets @ 70-75% of 1RM 195#

E. Banded Hip Bridge x 100 reps (green band) done

#

PM

2 sets:

Y-T-I Raises (on incline bench) x 10 reps 

rest 2:00

3 sets:

1 arm Bottom's Up KB Carry + 1 arm Front Rack KB Carry x 100' per side rest 1:00 (15# oh, 26# fr)

+

Individual Regional Event 1: 

1200m Run

+

12 rounds:

4 Strict HSPU

8 Chest 2 Bar Pull-Ups

12 Air Squats

*perform entire workout with 14# weight vest*

*25 minute 

(15# vest,3 laps, 23:20)