Friday November 11, 2016

Evening Session (5:30pm)
1. mobility
    a. rollout delts and back
    b. crossover activation
    c. 60sec glute bridge hold
2. primer
    a. 2x 20sec bike + 50 double unders
3. weightlifting
    a. snatch balance + overhead squat (every 90sec) -- 2+1 x4 sets @ 85+%
    b. snatch (every 90sec) -- 50/3, 60/3, 70/3, 80/2, 85/1, 83/2, 88/1, 85/2, 91/1
    c. snatch pull from 3" deficit (pause @ deficit height)
        -- 3 waves of: 90/3, 95/2, 100/2 (rest 60sec between sets, rest 2min between waves)
4. movement
    a. 2 sets of 12 alternating single-leg toes to  bar (6 each leg) -- try staying hollow as leg descends
    b. 5:00 EMOM of: 5 toes to bar + 6-second toe to bar hold on last rep
5. conditioning
    a. 2x 500M row @ 1:35 pace (rest 1:1) -- prep for tomorrow's competition + get lungs worked up.

Results 

Notes