MONDAY 12/16

Mon 12/16:

am:

Row 10 min @Z1

+

Row 500m @HR 158-165/rest 2 min x 10

RD1: 1:40
RD2: 1:41
RD3: 1:42
RD4: 1:39
RD5: 1:42
RD6: 1:43
RD7: 1:43
RD8: 1:43
RD9: 1:42
RD10: 1:37

+

Rack Mobility Seq

pm:

Rack Mobility Seq

A. Hang Squat Snatch: 6 x 1 rep; rest 2 min

notes-one set each @40%,50%,60%,70%,80%,90%1RM) 

Up to 145lbs. Need to do more snatch work to practice the pull and getting under quickly. No strength issues here just efficient technique. 

B. Split Jerk off blocks: build to a max

235LBS. Haven't done this in a very long time. Could probably get higher after a couple weeks. 

C. Paused Strict Press: 3 x 3-5 @22X1, rest 2-3 min

3x5 @ 135LBS. 

+

15-12-9 for time: (try to go unbroken & fast on all)

Power Clean 115lbs

Burpees

TIME: 3:55 UNBROKEN felt pretty fast but was pretty wiped. This was a heavy full day of training.